JUN 8, 2016 WAWA: Last Day Starting with a Five!

This week marks the last WAWA for several weeks where we’ll start at “5 dark forty” o’clock in the morning!  With schools around Charlotte letting out for summer break, WAWA will shift beginning NEXT Wednesday to our summer schedule of 6:00 am – 6:50 am.  So, get your butt out of bed one last time at an earlier hour….you’ll appreciate it and it will make next week’s WAWA even more of a treat!

This week, we’ll start at 5:45 am at The Cornwell Center basketball court, wrapping up at 6:30 am.

So this week, we’re going to focus on a lot of “five’s” since we might not see them for a while.  Here’s the concept:  I’m going to put you into two (possibly three) evenly divided teams.  We’ll do two rounds of exercises.  The first round will be 20 minutes long.  The second round will be 15 minutes in length.

Each team will have a set of 5 exercises, with each having a specific number of reps that must be done as a team.  For example, one exercise in the round might be 50 pushups.  The team can designate one person to knock out all 50 or split them between team members.  The total must be 50.  Divide and Conquer is the best strategy here!  Find your best performers on each of the exercises and go at it!

When a team completes one set of all five exercises with the required number, one team member will run over to a white board and mark down one dash under the team name.  The team then repeats the set of 5 exercises, completes them and runs over to the white board, marking another dash like before.

Round 1 will be 20 minutes.  The team with the most dashes at the end of Round 1 is the winner!

Round 2 will be 5 new exercises but at a shorter interval of only 15 minutes.

WAWA Location:  The Cornwell Center, basketball court

Start Time:  5:45 am

End Time:  6:30 am

The Warm Up:

-Ballistic stretches

-5 laps round the basketball court

The Work Out:

ROUND 1 Exercises:

-Pushups x 50

-Wall Balls x 50

-Stairs x 5

-Battle Ropes double-slaps x 50

-Step Ups x 50 (25 each side)

Round 2 Exercises:

-Jump Rope x 150

-Stairs x 5

-Battle Ropes, kneeling, single arms  x 50 (25 each side)

-Dumb bell lunges x 50

-Overhead Plate Presses x 50

Cool Down and Devotional:

Exercise Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

Advertisements