Benchmark Monday 3/25/13

Mark O., with his new technique for 150 wall balls.  Gotta say, never seen that before!!!

Skill Test
Broad jump for distance
*Everyone will use the same starting line.  You must execute a double-leg jump and landing, starting from behind the starting line.  Your distance will be measured from the starting line to the closest body part that hits the ground.  You may get as many attempts at this as time allows, but be considerate to others in the class.

Double Unders
*Compare to 10/22/12

Skill: sumo deadlift high-pull (“Zippers”)
3 Rounds or 5:00 of:
Forward roll x 2
Cartwheel x 1
Forward-back hops x 5
Game: Ball Tag

Skill: Sumo deadlift high-pull
3 Rounds or 5:00 of:
Bear crawl x 1
Forward roll x length of mat
Cartwheel x 1
Speed ladder x 1
Forward-back hops x 5
25-meter bum kickers
25-meter high-knee skip
Game: Elimination

Tabatta Pull-Ups
Rest 1 Min
Tabatta Push-Ups
Rest 1 Min
Tabatta Knees-to-Elbows

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are knees to elbows. There is a one minute rest between exercises.
*Compare to 10/31/12


Coach Chris will be gone Thursday so he moved the Teens class (originally Th, 5-6) to Wed 3:30-4:30.  Instead of having a random hour hole left in our schedule on Thur, we will bump all of the classes up an hour.  There will also be an additional CFK Pre-K, Kids, and Teens class offered this week due to Spring Break.  Check the schedule for more info.


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