wod

Tabata Cards

Tabata (20 seconds on 20 seconds off)
4 rounds each movement before moving on to the next

Squats
Push ups
Sit ups
Ring rows
Cards

For Tabata Cards:
Set up 24 cards face down

For 20 seconds the athlete flips over 3 cards and studies them. For 10 seconds they flip them back over. For the next 20 seconds they flip a new set of 3 over to study. Flip them back over for 10 seconds. Continue for as long as you can. The objective of Tabata Cards is to memorize all the cards. When they can no recall the previous cards, the game is over. You get one point for each card they recall correctly. They must tell you the card before they flip it over to check.

Variations:
Flip 1, 2, 3, 4….Cards per round
Use just the number, number and colour, or number colour and suit of the cards
Use just the colour of the card

Switch!

Every time a coach blows a whistle or yells SWITCH, the athlete switches to the other movement in that pair.
1:00 at each pair of movements.

Sprint/Jog
Addition questions/Subtraction questions
Crab walk/Bear Crawl
Multiplication/Division
Push ups/Sit ups
Addition/Subtraction
Hollow Rock/Superman
Multiplication/Division
Squats/Lunges

Use math problems to suit your age and abilities.
Some worksheets can be found at this site.

http://www.math-aids.com/Mixed_Problems/

10-9-8-7-6-5-4-3-2-1 of each
Hop overs (set up a bar or broom stick-whatever you have available)
Med ball throws at a wall from 3 meters (scale the distance to suit you participant)

Then, Tri Dots (see attachment)tri-dots

Row/Run 400m
7 Thrusters
10 Pull ups

4 rounds

Then, solve the puzzle

AMRAP 10:00
20 Wallballs
15 KB Swings
10 T2B

Then, go to www.spreeder.com. Spend 5-10 minutes getting to know the program and try out a couple passages.

4 Rounds, Rest 2:00 in between rounds

Row 500 meters (scale to 400m)
12 Burpee Pull-ups (scale to Burpees)

During rest, find 5 words in the Boggle board. Rest for the remainder of the 2:00.