Kids: November 11, 2019

Warm up:

Dragon Tails: Players each wear a flag at the waist.  The object is to keep your “tail” while running around the designated space.  Players may not hold on to their own tails and when pulling another player’s tail, it should be handed to that person versus thrown on the ground.  When your tail is pulled, exit the game and perform the designated movement, replace your tail, and return to the game.

Skill work: 

Quick Draw Elbows:  Have athletes stand in squat stance.  Have them find their best front rack elbow position.  Once everyone feels what the appropriate front rack have them drop their elbows to super low position, point at the ceiling, push press position, call out positions at random and then call out “front rack” and see how quickly they can move their elbows to the front rack positions.  Continue on making it a game to see how can hit the front rack quickest

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 Presses at 12 o’clock, do one forward roll before starting again at 1 o’clock

Odds: Hang Cleans
Evens: Presses