WOD - 101206

Perform the following:

3x14 Killers

3x5 GHR

3x5 HLL

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

notes:

1) Perform today’s WOD as giant sets; that is completing one set of each of the movements in a consecutive series and then resting for 3-5 minutes prior to beginning the next giant set.

2) Killers are essentially a jumping lunge. 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 in each hand should be sufficient for most people; however feel free to go as heavy as you are capable with correct execution.

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

6) Add as much weight as you can while still executing the HLL flawlessly.

7) Do not skip the Straddle L work at the end of the workout.

My flexibility in my hamstrings is poor. So I cannot complete the hll without leaning back and even then I only get my shins to the bar. Should I do them no matter what or simply stick with strict form and lift my legs as high as they will go?

Today's WOD:

Killers 30 lb DB's x 14,14,14

band assisted NLC mini band x 5,5,5

HLL x 5,5,5 -- lifted my legs as high as possible while maintaining form, which was to about 3/4 of the way up

straddle L (low) x 12 sec x 5 sets

Warmup:

L-sit on rings 3x20sec

Adv. Tuck FL 3x10sec + 1 set of 4 Straddle negatives

Half lay BL- 4x8sec

Press handstand work

WOD: 3 rounds of

14 killers w/ 20lb dumbbells.

5 NLC (couldn't find anywhere suitable to attempt GHRs)

5 HLL w/ 10 lbs at ankles

3x20sec low straddle L

*Managed 4 straight straddle press HS off a 6 inch matt today! Working on stalter presses now and it's coming along nicely. God bless guys

RyanC said:

My flexibility in my hamstrings is poor. So I cannot complete the hll without leaning back and even then I only get my shins to the bar. Should I do them no matter what or simply stick with strict form and lift my legs as high as they will go?

You will see more benefit by focusing on perfect technique rather than sacrificing it for range of motion. In gymnastics, ROM tends to be an indicator of your current level of strength or flexibility. As that improves, the larger ROM will naturally follow.

I need to add weight to my HLL next time :twisted: was way too easy... :shock: Walked 2 gym lengths today on my hands fell 8 times.. but Its coming end of december I must get 1 gym length with no falls!

WU:

500m Row

2 Rounds:

12 Shoulder Dislocate

60s Handstand Hold on Wall

5 Jumping SLS/Leg

5 Easy GHRs

FSP:

2 x 1 XR L-Sit (Bent; 15s, 15s)

2 x 1 Manna (PB Bent; 15s, 15s)

WOD:

3 Rounds:

14 Killers (40# Vest then 40# Vest & 2 x 8 kg Kettlebells then 40# Vest & 2 x 12kg Kettlebells; I've found my new weight!)

5 GHRs

5 HLL ( too easy need to add weight next time :twisted: )

Rest 3 mins

Finish with HS Walk Practice & 60s Total Work on Straddle L (PB Low; 10s, 10s, 10s, 10s, 10s, 10s)

For the killers, is it supposed to be 14 on each leg or 7 on each leg?

I think he meant that each jump counts as one repetition. If not then I did it wrong. Though this was fun for my first WOD!

WOD done on Tues:

Warm up:

4x10 s Half Lay FL

4x10 s Adv. Tuck PL

4x10 s Full Lay BL

3 rds:

14 Weighted Killers (40 total lbs)

5 Natural Leg Curls + 5 Archups

5 HLL

Rested 4-5 min between rds

Finished with 4 x 15 s Low Straddle L