This week’s WAWA is mostly non-running focused and I’ve slightly modified the workout from one we did back in January. I’ll set up 12 stations “around the clock”, with each hour designated as a different exercise. Each designated “hour” will have one participant, ensuring we have all the stations covered. The 6 o’clock position with have 45 reps of a specific battle ropes exercise. (I will designate the battle ropes exercise in advance.)
Participants will rotate stations clockwise to the next “hour” once the individual at the 6 o’clock position completes the battle rope portion and yells “rotate”.
One set is equal to one ration through all 12 hours.
Our WAWA goal is to complete 3 sets. In-between sets we’ll do relay races between the basketball end lines for approximately 5 minutes each.
WORKOUT LOCATION: The Cornwell Center
WORKOUT TIME: 6:00 am start
-3 laps around the upper track
Equipment: BOSU ball, medium dumbbells (2), battle ropes, large exercise ball, small exercise ball, medium medicine ball, small medicine ball, and “surprise” equipment for relays.
3 sets (12 stations each) around the clock
2 relay races (5 minutes each) in-between clock sets
1 o’clock: Jump Up, Squat, Jump Down
2 o’clock: Overhead press with medium dumbbells
3 o’clock: Wall Balls
4 o’clock: Staggered arm pushups
5 o’clock: Jump Rope
6 o’clock: 45 reps on the battle ropes
7 o’clock: Plank
8 o’clock: Regular pushups
9 o’clock: Plate Presses
10 o’clock: Bench Dips
11 o’clock: Figure-eight extension with small medicine ball
12 o’clock: Standing squats with medium dumbbells
COOL-DOWN and DEVOTION:
DEVOTION LEADER: Mike Lenhart
WORKOUT LEADER: Mike Lenhart