WODs
 | Thu, Apr 2 2015 |  |
| Partner Warmup - Junkyard Dog | Skill Work - Pre-Strength Speed & Agility | Bear Complex AMRAP |
Partner Warmup - Junkyard Dog
(Time)
All you need is a partner. No gear necessary. Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 10 reps.
Next, Partner A gets in a table top position or on all 4's. Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps. Like Coach B says it really gets the heart moving, and gets you ready for jumping and landing. It super simple, and also adds and element of team building.
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Skill Work - Pre-Strength Speed & Agility
(Check In)
Setup a 50' area end to end
Each athlete performs the following to end of 50' line and then jogs back to start, rests 10 seconds, then proceeds to next element
High Knees
Butt Kickers
Frankenstein(Cross-Body High Kicks)
Bunny Hops
Broad Jumps with Mini-Hop at end
Sprint
Skipping High Knees Forward
Skipping High Knees Backward
Skipping High Knees Left
Skipping High Knees Right
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