MONDAY WOD - WEEK 4
WODWARM-UP: Jog In Place, Side Straddle Hop, Mountain Climber, Ski Jumper
WORKOUT:
#1 - 10 MINUTES:
60 SECONDS to complete each GROUP of the following exercises - In other words, GREEN must do 5 Push Ups, 5 Supine Bikes, 10 Bench Dips, and 2 Burpees in 60 Seconds. When 60 Seconds is up, they START OVER no matter where they are in the group).
- Jog in Place if they get through the whole group in 60 seconds:
PUSH UP (5 / 10 / 15)
SQUAT (10 / 15 / 20)
BURPEES (2 / 3 / 5)
(At the end of each 60 seconds, cadets MUST reset and start all exercise reps over. Obviously they will not be able to complete this in one minute. The point is to get through the exercises rapidly)
Water Break
#2 - 10 MINUTES:
90 SECONDS to complete each of the following exercises - Jog in Place if they get through the reps:
SHOULDER PU (5 / 10 / 15)
SUPINE BICYCLE (5 / 10 / 15)
ALTERNATING PU REST POSITIONS(10 / 15 / 20)
MOUNTAIN CLIMBERS (4 COUNT) (5 / 10 / 15)
Water Break
#3 - 10 MINUTES:
120 SECONDS to complete each of the following exercises - Jog in Place if they get through the reps:
LUNGES (5 / 10 / 15)
STRAIGHT LEG SIT UP (5 / 10 / 15)
MONKEY SQUATS (10 / 15 / 20)
BURPEES (2 / 3 / 5)
COOLDOWN: Complete Stretch Out
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