FRI WOD - WEEK 3, 05 CRUCIBLE 2008
WODWARMUP- Cadet led (3 exercises)
WORKOUT-
Stations: (green/blue/red)
1. corner- (20/30/40) air squats
2 side - (20/30/40) shoulder push ups
3. corner - (20/30/40) jump thrusters
4.side - (20/30/40) push ups
5.corner - (20/30/40) side straddle hops
6.side - (20/30/40) up and forwards with rifles
7. corner - (20/30/40) wide arm push ups
8. side ( On near side of building) - 15 BURPEES!!!
Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center of square.
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
Once all stations are completed, jog until all members of team are done!!
COOLDOWN- Stretch
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