WOD Thu. Jun. 6

June 5th, 2013
by:

Measure: Vertical Jump

Do both WODs today if you have done more than 6 WODs at FTX, otherwise just do one. Half of each class will start with one WOD and the other half on the other.

Get 10:00 rest between WODs. 

Soccer Baseline
1:00 delayed starts, fastest athletes first

  • Run 150 yards (driveway)
  • 10 KTEs
  • 10 Hang Cleans, 115/85#95/65# – 65/45#
  • Run 150 yards
  • 10 Forward-Backward Sprints, 10 yards
  • 20 Soccer Ball kicks against wall (From 5’+ away)
  • Run 150 yards
  • 20 Alt. 1-arm KB Swings, 20/15# or 30/20#  20 KBS 30/20#
  • 10 Tuck Jumps
  • Run 150 yards
  • 20 Wallball 20#/14#

Basketball Baseline
1:00 delayed starts, fastest athletes first

  • 10 Side-Side-Chest-Overhead Combo Medicine Ball Throws 20#/14#
  • 4 Side shuffles, 10 yards down and back
  • 20 Alternating MB Lay-ups off of wall over bar, 10# MB
  • 3 ‘X’ in a Box
  • 10 Medicine Ball Chest Throw w/ yellow logos as targets, 10# MB
  • 100 High knee Running Jump Ropes
  • 10 MB Dunks on Bar, 14/10# (Pick a bar that is 18″ / 12″ / 6″ above your one arm reach)
  • 5-10-15-20-25m Shuttle Sprints

basketsoccerballs