Announcements Student guide for using WODIFY. https://crdistrict-my.sharepoint/personal/morton_cr_k12_ia_us/_layouts/15/guestaccess.aspx?guestaccesstoken=JeWQdO664vZHsPsGY%2bQymFaWpjuCp4EnftH%2fLEANYEA%3d&docid=050dc42741acf4507ac2cf7ec02d1777a Main - Performance PE View Public Whiteboard: bit.ly/1y3o3vH Warm-up Dynamic Warm-up (No Measure) 400M Run Double Unders (Jump Rope) Knee Hugs/ Grab Laces to Glutes Cartwheels or Bear Crawls Back Skip out to in forward/ Skip in to out backward Inchworm/ Spiderman Frankenstein/ Walking RDL Quick Skip Down/ High Skip Back Hip Driver Carioca down and back Lateral Skip Down and back 50% Down 75% Back 50% Down 100% Back Junk Yard Dog 4 out and back/ 4 over and under Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and Finish 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2, 4, 6 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Skill Work Review Squat Squat Stance – Feet Flat, Hips Back, Pockets below Knees, Maintain Midline Stability, Hips all the way open when fully extended at the top Metcon Flower (AMRAP - Reps) “Flower” by Moby: Back Squats (135#, 95#, a wt you can 50 times unbroken) Rx+ (140+/100+) When the song says “Bring Sally down”, you go go down and stay there until it says “Bring Sally Up”. repeat until the end of the song. Approx 3:30 minutes. Heres the link: youtu.be/3sWb1iR2mzM
Posted on: Mon, 01 Dec 2014 12:32:25 +0000
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