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FRIDAY WOD - WEEK 3

WOD

We've done this one before.  Try to do it outside if at all possible (The more spread out, the better it is). Instructor can decrease or increase numbers as needed to fit the group average (for example 20 of everything and 15 burpees). After round 1 is complete, decrease the numbers by 10 and have them do it again.

Warmup - Cadet led (3 exercises)

Workout-

Stations:
1.NW corner- 30 air squats (sandbag deadlifts where available)
2.W side - 30 shoulder push ups
3.SW corner - 30 jump thrusters
4.S side - 30 push ups
5.SE corner - 30 side straddle hops
6.E side - 30 up and forwards with rifles
7.NE corner - 30 wide arm push ups
8.N side  - 20 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.
First two people from each team will start by sprinting to station 1. After completing station 1, sprint back to center and continue to station 2. At this time the second pair of cadets may start sprinting to station 1, and so on for all other groups.
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

Once all stations are completed, jog until all members of team are done!!

ALTERNATE for limited space - Organize cadets in same fashion, use the same exercises and movements except have them do the exercises at the baselines of the gym floor.  For example, everyone will line up, shoulder to shoulder, on one base line.  The first 2 individuals will sprint to the opposite baseline and do squats, then return to the line.  At this time the second pair will start their sprint and squats while the first pair will lunge across and do shoulder push ups.

amy harmon said:
 
that was the hardest workout ever! Shane seems like a nice guy, but he's NOT! just kidding shane, you know i love ya!

amy
 
posted 247 days ago
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