WOD Fri. May 31

May 30th, 2013

WOD #1
Run 400m to warm-up, then

Run 1.5 miles for time (6 laps around church + 1 loop around FTX driveway)

WOD #2
Green w/ some blue
Fight Gone Bad (FGB)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:

  1. Wall-ball: M=20/W=14 pound ball, 10/8 ft target. (Reps)
  2. KBS 55/35 – 35/20 (Reps)
  3. Lateral Ski-jumps w/ feet together – 4′ (Every other rep)
  4. 2 Count Lunge Jumps (Reps)
  5. K2E / Leg-lifts (Reps)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.