WOD - 101129

Complete four rounds:

60 sec Shuttle Run

40’ Senders

10 Jumping Deck Squats for height

5 Depth Jumps

Finish the workout with 2x30 seconds Weighted Pike Stretch

notes:

1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.

2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.

3) Move immediately from the Shuttle Runs to the Senders to the Jumping Deck Squats for height to the Depth Jumps.

4) The Jumping Deck Squats should be performed as a single unbroken set of 10 repetitions up onto as high a box as possible.

5) You may add a weight vest to the Jumping Deck Squats if you are strong enough and the maximum box height available to you is not sufficiently challenging.

6) 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!

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

WU:

300m Row

12 Shoulder Dislocate

10 Jumping Deck Squats

10 Depth Jumps (30")

WOD:

4 Rounds:

60s Shuttle Run

40' Senders (20", 16", 24", 16", 20")

10 Jumping Deck Squats (40#)

5 Depth Jumps (50")

Rest 1 mins

Finish with 2 x 30s Weigthed Pike Stretch.

Warmup:

Jumprope, shoulder circles/shrugs

Wrist series (palm down/up leans, 1x10 knee pushups of: dorsal, wrist, first knuckle, finger, fingertip hopping)

1x Ido's Scapular Mobilization Routine

1x Ido's Scapular Stabilization Routine

1x5 Pullups

FSP warmup:

2x30s Hollow Hold

2x30s Arch Hold

1x60s Planche Lean

2x (30s Straddle-L + 20s Tuck FL)

2x (25s Bent L-sit + 10s Assisted German Hang)

WOD:

4 rounds:

60s Shuttle Run

40′ Senders

8 Jumping Deck Squats for height

5 Depth Jumps (33″)

2x30s Weighted Pike Stretch

Notes:

• [*:20nvwmcl]First WOD in a few weeks - I took some time off to avoid/mitigate a potential elbow/shoulder injury. Everything I did felt pretty normal, but my FSP warmup has been temporarily altered to exclude reverse pushups and frogstands. I'll try to ease back into German Hangs slowly too. See log for details.

This WOD always kills me. Thanks for posting!

WOD performed on Thurs. Dec. 2

Warm-Up:

3x10 s Half Lay FL

3x10 s Adv. Tuck PL

3x10 s Low Manna on floor

3x10 s Low Straddle L on paralletes

60 sec shuttle run/jog

40' senders

10 Jumping Deck Squats

5 Depth Jumps from 6 ft

Finished with 2 x 30 s weighted pike stretch