Oct 3, 2013

Friday 10.04.13

***LINK-UP AT THE TRACK!***

Team Burpee Broad Jump 400 meters
2 person teams...one person burpee broad jumps and one runs 400 meter. Upon completion of the run, switch with burpee broad jumper and continue BBJ. Partner begins 400m run, continue to switch until the BBJ makes 400 meters.

Skill/Accessory Work
   1 min max WB reps
  40 sec max WB reps
  20 sec max WB reps

Post Main WOD time to comments and the whiteboard.

No optional strength work for today.

Coach's Notes. (Let's target a mass start time of 0600 at the track, warm up prior and be ready to form teams and do a WOD brief at 0550)

Accessory work/Skill practice. Wall Balls for time. Perfect reps, focus on form, deep squat at the bottom with good lumbar curve, chest up, explode up and use the momentum to drive the MEDBALL and launch it to your target. Use these sets to practice hitting the target and cycling good reps. Take breaks between sets. Time and watch partners to keep quality and rest.

Training Videos.

7 comments:

ROBERT KINNEY said...

Oh no...

Tina Kracke said...

So, 1 x 400 & 1 set of burpees?

Andy said...

Tina -- each person will likely end up doing about 200m of total BBJs, and 3-4 x 400s. In other words, if I were going to do it solo I'd do 4 rounds of 50m BBJ & 400m run. But don't do that, come join in the fun at 0600!

Russ Ames said...

16:28 with Charles....minus 3:30 for 7 laps....12:58

Great shake recipe for breakfast. I also posted to nutrition, but nobody goes there....


http://www.yummly.com/recipe/Superpower-morning-smoothie-314446?columns=3&position=1%2F34

scottnkelly9901 said...

IMCF Hohenfels:

Freelance Friday!

Lead-in:
Press (1RM ~145lb)
5x3 @ 95lb

WOD:
150x burpees @ 15:54
compared to 22:50 on 9 Aug 13

Follow-thru:
None

Jared said...

Susan and I paired up this morning. 19:35 - 3:30 for seven rounds = 16:05. That is a great team WOD and finally broke me at the end of a very challenging week. Great program Scott.

Justin Pritchard said...

Kwame was a broad jump beast. We finished in 14:00 - 3:00 for 6 laps = 11:00. Good finish to a tough week!