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| Morning Session Times |
In teams of 2, for time:
2 x 100m Burpee broad jumps
2 x 100m Walking lunges
2 x 100m Bear crawl
2 x 100m Reverse bear crawl
400m Buddy run
Post time to comments.
Coach's Notes.
Friday is Team WOD Day -- one single mass start at 0600. Try to be at the track by 0540 to start
warming up, we'll do a quick WOD brief and form teams around 0550. Should be lots of new arrivals, partner up with someone new. Coordinate any later times on the blog.
Partners relay in leapfrog fashion, taking turns on each exercise and completing the entire 100m leg. On completion of a leg, athletes jog forward to the next transfer point and wait for a tag from their partner. Finish with a 400m buddy run, you must start and finish at the same time as your partner.
If scaling is required, a) partners switch whenever and as often as needed or b) reduce the distance for one or both partners. NOTE -- hands should be fine on the track, but no one will make fun of you (too much) if you wear some kind of gloves.
Training Videos.
- "Demo - Burpee Broad Jump" - just like it sounds. Bigger broad jump = less burpees.
- "Demo - Walking Lunge" - quick CF One vid. Trail knee kisses the ground, drive through the heel.
- "Demo - Reverse Bear Crawl" - and,just like it sounds.