Silverbacks and Cubs

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 deadlifts (95/65 65/45)

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:

10 deadlifts (135/95 95/65)

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