MON WOD - Week 6, 06 Crucible 2008
Warmup: Instructor led
WOD:
Circuits:
Exercise for 2 minutes at a station, then have cadets 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
crunches
1 minute exercises (in no particular order):
rowing sit ups
WOD:
Circuits:
Exercise for 2 minutes at a station, then have cadets 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
crunches
1 minute exercises (in no particular order):
rowing sit ups
Push up
Swimmer
Swimmer
Flutter kicks
Crunches
Crunches
Cobra
lunges
Push up sags
Squats
lunges
Push up sags
Squats
Cooldown/Stretch
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