WOD - 101227

Perform 3 rounds of:

30m Sled Sprint

10 Weighted Killers

5 Natural GHR

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

notes:

1) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.

2) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

3) Killers are essentially a jumping lunge.

4) 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.

5) 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.

6) 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 certainly feel free to go much heavier if possible.

7) Use the minimum momentum necessary to complete the Natural GHR.

8 ) This workout should be performed as a modified giant set. To this end perform the sled sprint then rest 60 sec, perform the killers then rest 60sec, finally perform the Natural GHR and then rest 5 minutes before beginning the next modified giant set.

Did some weighted squats, deadlift and lunges this morning. Then did this WOD this evening.

FSP

4x15 sec HeS (felt strong in going into and holding this)

4x15sec Arch Holds

4x15sec Hollow Holds

4x15sec frog stands (got some good height and felt like I had my scapula down and out)

WOD (3 rounds)

30m hill sprint

10 body weight killers

5 GHR

4x15sec L-sit tuck (got my hands by my hips and hips forward. Need to try and get more height to help with getting to floor L-sits)

Feel like my FSPs are coming on well

Thank you Coach for posting these! They're fantastic, and I should have been doing them since ages ago. I've only just had the realization that raping the same energy systems and muscles 3x/week involves far more work than using various ones 4x/week (face>palm). Perhaps soon I can work in the floreio, or extra gymnastics training .

Thanks Coach!

I got to use my new 40lb weighted vest I got for Christmas!

FSP:

HS - BL (flat tuck)

PL (adv frogstand) - FL (flat tuck)

workout:

3 sets of:

Hill sprint with weighted vest on (hill outside my house, 40lb weighted vest)

rest 1min

10 killers with weighted vest on (did the 2nd set with the vest on and holding a 20lb db, the 3rd set I did 10 reps with the vest, then an extra 2 with the vest + 20lb db.

rest 1 min

6 GHR bodyweight only (on the floor with feet under the back of the couch, knees on a yoga mat) used a little assistance from my hands on the lower portion of the rep. Don't know why I did 6 reps instead of 5, just felt like doing 1 more each time haha.

rest 5 min

finished with straddle L work, switched between straddle L on the rings and off the back of the couch

Good workout, thanks again.

P.S. I love this weighed vest

3x

30m Tire Drag

10 Weighted Killers @ 30#/ea

5 Natural GHR

4x15sec XR Straddle L

Did the Natural GHRs on a GHR machine, which I feel predominantly in calves. I did last round with feet wedged under Swedish ladder and felt more through hamstrings and glutes.

I think it's too difficult to get the right angle using the GHR machine, though maybe it's not set up right.

WU:

2 Rounds:

500m Row

12 Shoulder Dislocate

12 Pushups

12 Situps

5 Easy GHR

10 Killers (20#/40#)

3 Jumping SLS/Leg on 12" Box

FSP:

2 x 1 Manna (PB High; 10s, 10s)

2 x 1 L-Sit (XR Low; 10s, 10s)

WOD:

3 Rounds:

100m Row Sprint (Damper = 10)

Rest 60s

10 Weighted Killers (2 x 20kg + 40# Vest)

Rest 60s

5 GHRs

Rest 5 mins

Finish with 60s total work on a Straddle L variation. (10s, 10s, 10s, 10s, 10s, 10s)

Practice CTB Strict Pullups with 5s hold on top & 5 min HS Wall Runs.

jasonmstein said:

3x

30m Tire Drag

10 Weighted Killers @ 30#/ea

5 Natural GHR

4x15sec XR Straddle L

Did the Natural GHRs on a GHR machine, which I feel predominantly in calves. I did last round with feet wedged under Swedish ladder and felt more through hamstrings and glutes.

I think it's too difficult to get the right angle using the GHR machine, though maybe it's not set up right.

If you feel it in calves then you are probably not pulling toes toward you your toes must be pulled toward you as much as possible through your whole range of motion.

WOD:

3 rounds

"speed" deadlift 275 x 12, 12, 12

killers 30 lb DB's x 10, 10, 10

bent natural leg curl (light jumpstretch band assist) x 5,5,5

Straddle L on PB, bent 15 sec x 4

SPARTAN-367 (PAT) said:

If you feel it in calves then you are probably not pulling toes toward you your toes must be pulled toward you as much as possible through your whole range of motion.

Thanks for the tip Pat.

For some reason, the GHR machine doesn't work as well as having a partner sit on my heels, or when I wedge my feet under the Swedish bars.

best,

j

Today's WOD

Warm Up:FSP

4x10 s HSMH

4x10 s XR L-SIt Advanced

4x10 s Full Lay BL

3 rounds:

30 m Sled sprint(dragging a punching bag)

rest 60 s

10 Weighted Killers (40 lb total)

rest 60 s

5 Natural Leg Curl + 5 Archups

rest 5 min between rounds

Finished with short jog down road

-starting to feel tired, worn down, and unmotivated to workout (overtrained?) so going to do Tuesdays WOD tomorrow then drive down to FL for a few days to take off 5 days