WOD Thu. Jun. 6
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