WOD - 090511

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Complete four rounds:

10 Depth Jumps

30 seconds of Jumping Deck Squats

40' Arch/Hollow Snaps

Finish with 2x30 seconds of Weighted Pike Stretch

notes:

1) Depth Jumps - jump off an object 3’-10’ high , bending the knees but not allowing the feet to move or step upon landing. If in doubt go lower rather than higher and remember to BEND the knees upon landing!

2) Add the appropriate weight to make the deck squats challenging for the entire 30 seconds. Perform the deck squats as explosively as possible.

3) Rest 20 seconds between exercises.

4) You may rest 2-3 minutes between rounds.

Did the 4 rounds. i think next time i'll do weighted deck squats. The arch hollow snaps are still a beast. I never thought of explosively training my core.

Made my ass quite sore, very much in the PC.

I originally built up the blocks about 8 feet and tried out 6.5 but opted for 5' due to the volume. Mats get real wobbly at that height besides the fact that my eyes were 12 feet in the air. Freaky.

Did wallabies down tumbl-trak, wasn't sure if the arch-hollows would hurt my chest. Trak is prob more than 20 feet, maybe 25 or 30 so did did down and then went backwards.

Each round was 3-4m. It takes awhile to climb back up the blocks.

About 9 jumping deck squats per 30s.

Was about a 2hr workout with all the stuff I did before.

3x3 of HS pressdown in straddle, pike and bent arm pike ( 1st 2 rounds were down on wedge mat and last was down on wall with parallettes ) followed by 3 negative parallette HSPU. coupled with 3 rounds of V hold of 10s on stall bars with 3 quick HLL.

Bunch of more HS stuff, walking and pressing.

3 rounds of tuck planche and adv tuck lever. Some more pulling with rope climbs, weighted PU, CTB PU.

3 rounds of straddle L for 10s.

Shoulder mobility and pike stretching.

lol i thought the depth jumps were in inches :shock:

Looks like i have to throw them in with today's routine... now that is gonna be a beast. jumping as high as i can off of 10'..... !