THURS WOD - WEEK 3, 05 CRUCIBLE 2008
WODWARMUP: stretch
WORKOUT: Intervals
If this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 8 intervals (16 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.
If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 5 times (15 min)
Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.
Ab burnout!
COOLDOWN: Long stretch
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