Fri WOD - Week 6, 04 Crucible 2008
WODWARMUP- Cadet led (3 exercises)
WORKOUT-
Stations:
1.NW corner- 30 air squats
2.W side - 30 push up sags
3.SW corner - 30 jump thrusters
4.S side - 30 push ups (20 for green)
5.SE corner - 30 side straddle hops
6.E side - 30 Shoulder push ups (20 for green)
7.NE corner - 30 cobras
8.N side - 20 BURPEES!!!
9. Pull ups -failure +5 (where available)
Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center.
First two people from each team will start by sprinting to station 1. After completing station 1, sprint back to center and continue to station 2. At this time the second pair of cadets may start sprinting to station 1, and so on for all other groups.
Movement to stations must be done in the following manner:
Sprint to and from station 1
Lunge to and from station 2
Grapevine to and from station 3
Straddle run to and from station 4
Skip to and from station 5
Crab walk/bear crawl to and from station 6
Sprint to and from station 7
Bear crawl to and from station 8
COOLDOWN
Handing out T-shirts and dog tags for those new Crucible participants that have attended at least 22 out of 30 sessions!
Add Comment
Loading....