WOW 08/14/11

WOW of 08/14/11

Active

Set up cones at 0, 7, 14, 30

2 min tabata; cones at 0 and 30

Sprint for 20 seconds; Stop! Rest 10 seconds

30 seconds rest

4 times; Sprint 30, Stop at 0. 10 second countdown from when the first person finishes

30 seconds rest

3 person cutting drill: cones at 0, 7, 14

Incut at 7 yards, catch, fake, throw, jog to the line; incut at 14 yards, catch, fake, throw, jog to the line; incut at 7 yards, catch, fake, throw, jog to the line; incut at 14 yards, catch, fake, throw, jog to the line; cut away (about 30 yards)
Progression is cut > throw > rest

30 seconds rest

1 minute tabata; Cones at 0 and 30

6 minutes rest

Repeat

6 minutes rest

Repeat

No rest

10 dump cuts each:
1 has the disc, 2 runs an exaggerated B cut (3-5 steps upline, back the same way you came). 1 throws to 2. 1 follows his throw and runs the same cut for 2.