Gr 8

#6 Strong 2 the Core

WARM UP:
30 sec jump rope
30 sec stretch
3 rounds

WOD:
3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman

Make sure you do the warm first!

Just input the total time (9 min). Everyone will be #1 on the Podium today.
:)

Gr 8

20 sec jump rope/ 10 sec rest x 4 rounds

#4 Pulling Hard

AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (3 attempts at a double under = 1 double under)

You MUST attempt the double unders. (concentrate on moving the rope from your wrists not your shoulders)
Use a countdown timer.

Gr 8

Dynamic Stretching

#3 Oh my legs

For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

Perform with good technique:
Step back on lunges and take your knee a few cm from the ground

Gr 8

25 Jump Ropes

#2 Jumping Giga-squats

For Time

20-15-10

Bench Jumps
Squats
Crunches

Time and start on your own. Don't cheat. ;)

20 Bench Jumps + 20 Squats + 20 Crunches
15 Bench Jumps + 15 Squats + 15 Crunches
10 Bench Jumps + 10 Squats + 10 Crunches

Grade 8

25 jumping jacks + stretching (your choice)

#1 In the Beginning

AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees

Please keep track of how many rounds you COMPLETE. Do your best!

Cone to cone is 20m (do the math)