WOD - 090202

Perform:

3x5 SLS jumping for height

3x5 GHR

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Rest 3-5 minutes in between sets. Complete both the right and left SLS reps prior to resting.

2) Choose a height to go up onto for the jumping SLS that is challenging for the 5 reps. It is important to strive to explode out of the bottom of each rep.

3) Be careful to choose an object that is strong and stable enough for jumping onto.

4) Add weight if necessary to the GHR.

5) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time. Add weight to the ankles if necessary.

3x5 SLS jumping for height @ 18-inch box (5L+5R)

3x5 GHR

1x6 @ 10/sec. straddle-L on PB

Still have to extend 10# weight for left side SLS.

Had to rig a band from a pull-up bar to make the GHRs even remotely possible. Those are bangers.

Any notes on progression for these?

Utilizing pallet bands for GHR is the best assistance option that I am aware of. The pallet bands are of such small strength that using many of them (5-10) simulataneously allows the assistance to be completely customized.

Yours in Fitness,

Coach Sommer