WOD Fri. Jun. 7

June 6th, 2013
by:

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.

WOD #1
Power-Endurance

12 minutes total
Work with a partner alternating doing 1:00 AMRAPs. At the start of the next minute continue where you left off. Count total reps completed. On the bench press make sure you do a good job spotting your partner!

  • 10 Bench Presses @ 185/115# to 225#/165# – 115/75# to 135#/95# – 75#/45# to 115#/75#
  • 10 Push-ups Chest ClapClapping / Regular
  • 10 MB Chest Throws 20/14# – 14/10#

WOD #2
Race Circuits

12 minutes total
Work with a partner alternating doing 1:00 AMRAPs. At the start of the next minute continue where you left off. Count total reps completed.

Black

  • 3 Over-Box Jump Circuit, 20/24/20″
  • 10 yard shuttle runs x 6
  • (Wear 20# vest for the last 3 rounds)

Blue

  • 10 Box Jumps, 24/20″
  • 10 yard shuttle runs x 5

Green

  • 10 Box Jumps 20/16″
  • 10 yards shuttle runs x 5

Score = total reps completed for both WODs.

clappingpushups