TUESDAY WOD - WEEK 3
WODWARM-UP: SIDE-STRADDLE HOPS, MOUNTAIN CLIMBERS, JUMP THRUSTERS
WORKOUT:
JOG 2 MINUTES
SPLIT INTO 2 GROUPS - One group at each end of the field / gym
SPRINT PYRAMIDS (3) - Group one SPRINTS the length of the gym and back, group two SPRINTS the length of the gym and back. THEN Group 1 sprints the length and back TWICE, then Group 2 twice, then Group 1 three times, Group 2 three times.
BOTH GROUPS - CONDUCT EXERCISE FOR 60 SECONDS
- FLUTTERKICKS
- MOUNTAIN CLIMBER
- KNEE BENDERS
- STEAM ENGINE
- SIDE-STRADDLE HOP
60 SECOND BREAK
JOG 2 MINUTES
SUICIDES - SETUP 3 CONES / LINES - CADETS CONDUCT EXERCISE FROM START TO LINE 1, THEN EXERCISE BACK TO START. THEN OUT TO LINE 2, BACK, LINE 3, BACK.
SET 1
LINE 1 - SPRINT
LINE 2 - STRADDLE RUN
LINE 3 - SIDE-STEP
SET 2
LINE 1 - BROADJUMP
LINE 2 - BEAR CRAWL
LINE 3 - SKIP
BOTH GROUPS - CONDUCT EXERCISE FOR 60 SECONDS
- FLUTTERKICKS
- SUPINE KNEE BENDER
- LEG LIFTS
- WIPER
- SUPINE BICYCLE
60 SECOND BREAK
SPRINT PYRAMIDS (3)
BOTH GROUPS - CONDUCT EXERCISE FOR 60 SECONDS
- CRUNCHES
- SUPINE BICYCLE
- STRAIGHT LEG SITUPS
- TOE TOUCHES
- FROG KICK
COOL DOWN!!
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