WED WOD - Week 5, 06 Crucible 2008
Warmup – Instructor led – Full body
Workout-
Stations:
1.NW corner- 50/40/30 air squats
2.W side – 50/40/30 shoulder push ups
3.SW corner – 50/40/30 jump thrusters
4.S side – 50/40/30 push ups
5.SE corner – 50/40/30 side straddle hops
6.E side - 50/40/30 monkey squats
7.NE corner - 50/40/30 wide arm push ups
8.N side - 30/20/15 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.
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
4.S side – 50/40/30 push ups
5.SE corner – 50/40/30 side straddle hops
6.E side - 50/40/30 monkey squats
7.NE corner - 50/40/30 wide arm push ups
8.N side - 30/20/15 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.
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
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