Wed WOD - Week 3, 04 Bootcamp 2008
WODWARMUP: Jog in place, overhead arm claps, push ups, monkey squats
CIRCUITS:
Exercise for 2 minutes at a station for round, then cadets will run 2 laps
around perimeter stopping at the next station. Cadets will exercise with partners. If the station is partner resisted, they will exercise for 1 minute then switch positions. If the station is not partner resisted, there will be two exercises. One cadet will do one exercise while their partner does the other. They will switch exercises at the one minute mark.
Partner resisted Exercises( in no particular order):
Military press/tricep pushdown
Lat pulldown/bicep curl
leg lifts
sit ups
crunches
1 minute exercises (in no particular order):
Push up
Swimmer (active rest)
Flutter kicks
Crunches (active rest)
Cobra
lunges
Push up sags (active rest)
Squats
Active rest exercises will be disbursed evenly.
COOLDOWN/STRETCH
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