Thursday 180111

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Strength/Power

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Max Distance Broad Jump

The tape measure will be out and you’ll take 3 attempts at a max distance broad jump.

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WOD

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Complete for time:

Run 400m

30 Box Jumps, 24″/20″

Run 400m

20 Box Jumps, 30″/24″

Run 400m

10 Box Jumps, 36″/30″

Run 400m

36″ = 30″ Box +45# Plate + 25# Plate.

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See, you can run in the cold. Dress warm like Coach Tay did in this pic!

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Yep, You’re Going To Run Today!

It’s been almost a month since we last ran in a weekday WOD! We understand the need to cut back a bit due to weather, but we also understand that we can’t just stop all together. So today, we run. Below are some tips we posted last month when you ran a mile then did Fran? Remember that day? Yeah us neither! Do these things and you’re going to survive today’s 400s!

Layer so you can stay warm during the run but shed it quickly when you get inside and start the next part of the WOD.

Wear light colors. It’s dark and the drivers are definately not looking for you because they are texting or watching youtube videos on their phone. So in that case bright colors won’t help but they might.

Knowing that if someone is looking at their phone while driving and that what you’re wearing won’t help, keep your awareness on point. Assume they don’t see you until proven otherwise. This is a good life lesson and applies to many things!

Consider bringing a flashlight, headlamp, or use your phone’s flashlight. 

We can all get through this run with a little planning. If you’re uncomfortable we can prescribe parking lot laps to keep you off the sidewalk or 67 laps in the gym which is close to one 400.

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