WED WOD - WEEK 4, 05 CRUCIBLE 2008
WODWarmup: Instructor led- full body (Side straddle hops, squats, lunges, push ups, burpees)
WOD:
3 Stations 20m apart.
Pyramids at each station
Station 1: Push up/Shoulder push up
Green: 1 push up, 2 shoulder push ups, 3 push ups...10
Blue: 5 push up, 6 shoulder push ups, 7 push ups...15
Red: 10 push up, 11 shoulder push ups, 12 push ups...20
Bottoms up walk (with push up) to station 2.
Station 2: Jump thruster/ lunge
Green: 1 Jump thruster, 2 lunges, 3 Jump thruster...10
Blue: 5 Jump thruster, 6 lunges, 7 Jump thruster...15
Red: 10 Jump thruster, 11 lunges, 12 Jump thruster...20
Lunge to station 3
Station 3: Straight leg sit up/ leg lift
Green: 1 Straight leg sit up, 2leg lift, 3 Straight leg sit up...10
Blue: 5 Straight leg sit up, 6 leg lift, 7 Straight leg sit up...15
Red: 10 Straight leg sit up, 11 leg lift, 12 Straight leg sit up...20
Return to station 1 and work backwards down the pyramid.
COOLDOWN: Long stretchout
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