WOD - 100712

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Perform the following:

3x5 SLS

3x14 Weighted Killers

3x5 GHR

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

notes:

1) Killers are essentially a jumping lunge.

2) To perform Killers, first assume a right kneeling lunge position where the right foot is in front and flat on the ground with the right knee bent at approx. a 90-degree angle. The left leg will be behind with the left knee on the ground approximately 14-16†behind the heel of the right foot and the toes of the left leg curled under to aid in the coming jump. From this position, explode upward into the air as high as possible. At the top of the jump, switch the right leg backward and the left leg forward landing in the opposite lunge position. This constitutes one repetition. Continue for the prescribed number of repetitions.

3) Be careful to only allow the knee of the back leg to only lightly touch the ground. DO NOT bounce off of the ground with this knee or injury will result.

4) If possible, the Killers should be performed weighted by holding dumbbells at your sides. 20-40lb dumbbells should be sufficient for most people; although you should feel free to go heavier if possible.

5) Use the minimum momentum necessary to complete the GHR.

6) Rest 3-5 minutes between sets; except for the SLS where you should perform the next leg immediately after finishing the first leg's set.

7) Do NOT skip the straddle L work.

For workout descriptions like this, should we perform all the sets of a given exercise before moving on to the next? Essentially, here, would we perform all 3 sets of 5 reps (for each leg) in the SLS before moving on to the weighted killers? Or are we supposed to do SLS x 5 (for right and left legs), killers x 14, GHR x 5, rest 3-5 min, repeat...?

As i've understood the workout will say something to the effect of 'complete x rounds' when you do the exercises as a superset. Otherwise if it says 'perform the following' its linear sets as you describe.

Thanks Mr Brady, I kind of assumed that but just wanted some confirmation.

anything i could do instead of GHR?

Steen Millinder said:

anything i could do instead of GHR?

http://gymnasticbodies.com/forum/viewtopic.php?f=13&t=4132&p=33312&hilit=GHR#p33312

3x5 sls w/ 25lb med ball

3x14 weighted killers w/ 50lb vest

3x5 assisted ghr with small band

Straddle L bent leg ~35s had to call it short because I was running late.

Great workout, will need to perform more straddle Ls because I felt awkward in the hold. As for ideas for ghr you can do negatives if you don't have bands for assistance. You can also do an exercise where you put one leg on a stair or a swiss ball and curl your body. Not sure what its called but the idea is similar to a hamstring curl. Hope that helps

THX a lot Mr Brady there is some good stuff

I thought of putting my feet trough the ringes with my knees bent a bit, and just bending them while hanging upside down and helping with my arms, like a freakish asisted HeSPU...

SLS 3 x 5 with 20 lbs

Killers 3 x 14 BW

Band assisted natural leg curl (light jumpstretch band) 3 x 5

Straight leg straddle L (well below horizontal) 6 x 10 second sets. These were tough - ran into some cramping issues in ABS as well as pec / lat area, had to stretch out everything between sets. Great workout.

My legs have jumped ship.

did 3x5 box SLS (even these were difficult...why is it I can do 5 slow tempo airbourne lunges, but have such a rough time with any kind of sls...are the muscles used really that different or is it just a balance/mental game...)

3x14 unweighted killers(these were rough after the sls sets)

3x5 GHR half - no assistance, but I think my form was lagging.

6x10s sets for straddle L with legs almost straight, well below parallel.

I am, however, feeling better about the WOD's as i'm becoming more familiar with all the exercises so as to be able to focus more on power/strength vs. learning the actual movement.

I'm not sure what an airborne lunge is but most lunging, including step-ups and bulgarian squats (lunge with the rear foot propped up on a bench behind you) are nowhere near the same thing.

SLS are getting easy for me.

GHR, not good at a steady descent but really felt it on my hams and calves

Killers, are what they are KILLERS.

Great one though.

My clients loved it.

Oh and that 60 sec hold was barberic :oops:

This was still a rehab WO but more intense:

3X5 Front squats with 34 kg. (2x17 dumbbells)

3x10 weighted killers . These where much harder than I thought!. Only with 4 kgs dumbbells and completely fried! (first time ever I perform killers)

3x5 GHR blocked feet and a towel below my knees. First time ever I tried and was not bad but lots of assistance.

60 secs in 4 x 15 sec straddle L sit. Improving and feeling I can open more easily my legs.