FRI WOD - WEEK 5, 05 CRUCIBLE 2008
WODWARM UP: Instructor led. Full body.
WORK OUT: Each station for 2 mins total time. 1 min for the first exercise and 1 min for the second. 10 secs max for transitioning between exercises and 15 secs for transition to the next station.
Station 1
Sand Bag Squats
Close Grip Push Ups
Station 2
Sand Bag Deadlift
Flutter Kicks
Station 3
Rifle Thrusters
Crunches
Station 4
Sand Bag Kettlebell Swings
Wide Grip Push Ups
Station 5
Rifle Overhead Squats
Dive Bombers
Station 6
Sand Bag Sumo Deadlift High Pull
Cobras
Station 7
Shoulder Press with rifle
Squats
Station 8
Burpees
Leg Lifts
Station 9
Rifle Up and Out
Overhead Arm Clap
Station 10
Mountain Climbers
Push Ups
COOL DOWN: Full body stretch.
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