Kids: January 30, 2020

Warm up:

Ship to Shore:

Explain all commands to athletes.  They are pirates and are awaiting orders from the captain.  

Ship- Black Mat placed near rig

Shore- Gray Mat

Captains Coming- Stand Tall and Salute

Swab the Deck- Hold Plank

Man Overboard- 3 Donkey Kicks

Submarine- 3 Squats

Captain Hook- Make a hook with their hand and say Argh.

Call out commands until athletes are warm

Skill work: 

Roving Plank Obstacle Course:  Create a short obstacle course of boxes, hurdles, pool noodles etc and have athletes practice roving plank through it.

WOD

Rock Around the Clock:

Set up 12 cones in a large circle to represent the face of a clock.  Athletes perform the designated number of reps of the established movement at each cone.  

Each time an athlete completes the deadlifts at 12 o’clock, do one trip through roving plank course (set up two smaller ones so it doesnt get to crowded) before starting again at 1 o’clock

Odds: Push Ups
Evens: Deadlifts