MON WOD - WEEK 3, 05 CRUCIBLE 2008
WODWARMUP: Instructor led
WORKOUT:
Disperse cadets around perimeter.
Squat B2B X 4 - 20 sec squats/10 sec hold in down position
Run 100m
Push up X4 - 10 sec pushups/ 20 second push up sag
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches
Run 200m
Overhead arm claps X4 - 20(4count)/10 second hold.
Crunches B2B X4- 20 sec crunches/10 second hold in up position
Run 300m
Push up B2B X 4 - 10 second push/5 second hold in down position
Squats B2B x 4 - 20 sec squats/10 sec hold in down position
Run 400m
Water break
Use remaining time for further core/ab work.
COOLDOWN: Long stretch out.
No comments for this entry.
|| 
Add Comment
Add Comment
Loading....