Fri WOD - WEEK 4, 04 Bootcamp 2008
WODWARMUP: jog in place, 15 squats, 10 PU, 10 lunges, 10 jump thrusters, 5 burpees.
WOD:
Grass drills- "Front", "Back", and "Go".
Drill 1
Front- Push ups
Back- leg lifts
Go- Mountain climbers
Do for 2 minutes then have them run for 30 sec and rest for 30 sec.
Repeat X2
Water break while you instruct on Drill 2
Drill 2
Front-cobra
Back- straight leg sit up
Go- side straddle hop (w/ rifles)
Do for 2 minutes then have them run for 30 sec and rest for 30 sec.
Repeat X2
Water break while you begin instruction on relays
Geurilla drill suicide relays:
Relay 1
1st line-side shuffle
2nd line- lunge
3rd line- skip
4th line- sprint then burpees before returning
Relay 2
1st line-bear crawl
2nd line- broad jump
3rd line-side shuffle
4th line- sprint then monkey squats before returning
Relay 3
1st line-Hop on 1 foot (opposite foot on way back)
2nd line- straddle run
3rd line-side shuffle
4th line- grapevine then 4 count mountain climber before returning
Nice long stretch out before the weekend to reward them for a hard week.
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