Silverbacks and Cubs
Meridian, MS - January 30, 2016
This will be a one day event dedicated to our older and younger athletes! A day just for you!
The Garage Games
Silverbacks:
WOD 1
10 minute AMRAP
3 rope climbs (15 ring rows)
30 box jumps 30/24 24/20
WOD 2
(A) Five minutes to find max clean
(B) 21 – 15–9
Bench press 115/75 95/55
Pull-ups (jumping)
WOD 3
100 double unders (300 singles)
Then:
3 rounds
10 deadlifts 225/155 155/105
15 Bar facing burpees
Then:
Row 1000 meters
CUB WODs:
YOUTH 7-10
WOD 1
25 single-unders
Then, 3 rounds of:
10 ground to overhead (15 lbs)
10 Burpees over PVC
WOD 2
10 minute AMRAP
5 jumping pull-ups
10 push-ups
15 air squats
WOD 3
For time:
2 rounds
15 sit-ups
10 shoulder tooverhead (15lbs)
Then row 250 M
YOUTH 11-13
WOD 1
For time:
50 double-unders/100single-unders
Then, 3 rounds of:
10 over the bar burpees
WOD 2
10 minute AMRAP
5 pull-ups/jumpingpull-ups
10 push-ups
15 air squats
WOD 3
For time:
3 rounds:
10 toes to bar/20 situps
15 box jumps 24/20step ups
10 shoulder tooverhead (55/35 35/15)
The row 500 meters
YOUTH 14-16
WOD 1
100 double-unders/200 single-unders
Then 3 rounds of:
15 over the bar burpees
WOD 2
10 minute AMRAP
Five pull-ups/jumping pull-ups
10 push-ups
15 air squats
WOD 3
3 rounds of time:
20 toes to bar/40 sit-ups
15 box jumps 24/20step-ups
10 shoulder tooverhead (75/55 55/35)
Then row 1000 meters