Tuesday

Screen Shot 2014-09-07 at 12.35.57 PM
Blurry Dan on the Burpee Broad Jump Pace.

WU
Flat Loop run

6-1
KB Swing
KB Headcutter

Challenge
5 mins for Max Distance Broad Jump

WOD – OBJ: Skill Development / All Out Efforts

20 Mins for Quality Movements  10-1 (Start 10 with just the bar & ascend in weight)

  • ADV: Hang Power Snatch or Hang Power Clean
  • Foundational: Heavy KB Swing w/ 5 burpees between sets.

then

Teams of 3-4 – 150 Cal Biathlon
15/10 Cal Row then Bear Crawl around track to tag the rowers flywheel so next partner can go. 1 Heavy Sandbag per team that cannot hit the floor for duration till 150 Cals are met.

Cooldown
2 flat loops as a team

 

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s