WOD Kids

Warm up: 400m Skill run Skill work: Jumping squats: How many different ways can you “jump and land” from the bottom of a squat? Take suggestions... Read More

Warm up: 4 Station Relay Skill work: Kettlebell Clean: Holding a light kettlebell in the hang position, practice dip-shrug-drop-stand by sliding hands around the handle (without letting... Read More

Warm up: 3 Rounds of 20 sec Squats 20 sec Plank holds 20 sec Jumping jacks Skill work: Shrug drills: Alternate sets of 10 in... Read More

Warm up: “Whistle” drill:  Start with the first movement in each pairing.  When the whistle is blown (or the Trainer calls “switch”), perform the second... Read More

Warm up: Wheelbarrow races! Skill work: Heel balance “headers”:With the back half of the feet balanced on the edge of a bumper plate (taller athletes... Read More

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Line hop -> 5 Knees to elbows -> 10 yd Roving plank Skill work: Dip-Shrug-Drop-Stand... Read More

Warm up: Alternating tabata: Jump rope & Squat thrusts Skill work: “Perfect” Push up Relay WOD: As a team of 3-4, rotate through 20-30 sec of... Read More

Warm up: Switch sides! Skill work: Plank -> Push up -> Wall up -> Walk legs down to Stinkbug -> Stinkbug push up WOD: AMRAP in... Read More