WOD - 110127

Perform the following:

3x10 Jumping SLS for height and distance

3x5 Half GHR

3x60m Sled Sprint

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Jumping SLS (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, perform the Half GHR then rest 60 sec, finally perform the sled/tire sprints and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to the Jumping SLS while still remembering that the primary emphasis for this element is to jump both high and far. Do not be afraid to challenge yourself here.

3) Be meticulous in maintaining the forward position of the hips at all times during the Half GHR.

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

5) 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.

6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

Coach, I don't understand, this shows to be posted on Wednesday 26 but there is another post showing a WOD posted on wednesday 28. Which one is it??

Thank you

Joshua,

The mistake is that someone was replying to GB WOD 090126; from two years ago. Everyone please note that only relatively current WODs should be posted to in order to avoid confusion.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Joshua,

The mistake is that someone was replying to GB WOD 090126; from two years ago. Everyone please note that only relatively current WODs should be posted to in order to avoid confusion.

Yours in Fitness,

Coach Sommer

Is there any way that one of the mods can possibly code a tab to organize the wods by date? It would make organization and tracking much easier without having to worry about new postings.

Today's WOD:

SLS jumping for height x 10, 10, 10*

GHR 1/2 (mini jumpstretch band assist) x 5,5,5

Power cleans 170 x 5,5,5

3x10 hip extensions

*really tried to initiate the jump from the bottom of each SLS, but it was tough. Was my first time trying these, went pretty well, really teaches to drive out of the bottom.

WU:

12 Shoulder Dislocates

Leg Rotates

10 Jumping Squats

WOD:

3 Rounds:

10 Jumping SLS Total for height and distance.

Rest 60s

10 Half GHRs

Rest 60s

100m Row Sprint (17.1s, 17.3s, 17.2s)

Rest 5 mins.

Finish with 3 x 10 Hip Extensions.

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WU:

Jump Rope 5 minutes

WOD:

3 sets of

SLS jumping for Height and Distance, up three steps (first time doing for heght and distance)

1/2 GHR 5 (first time doing these, advice on form please? thnx)

Tire Sprint with 2 x 25 lbs (50 lbs) large ankle weights strapped to the tire plus standing water weight inside the tire from the last rain sprint ~ 30 m down hill through forest, and immediately sprint back ~ 30 m up hill through slippery pine needle forest pulling tire (in the video you can only make out my jog down to my tire apparatus, was too dark to see the sprints so sorry, but u can hear it :wink: )

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3x10 hip extensions (am I doing these correctly? I noticed my standing ankle was burning alot near the end of these sets)

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plan to finish off the night with some handstand practice....

Ryan said:

... Is there any way that one of the mods can possibly code a tab to organize the wods by date? It would make organization and tracking much easier without having to worry about new postings ...

The GB WODs are already organized by year-month-day in their title notation; for example today's WOD 110127 is year 11, month 01, day 27.

Yours in Fitness,

Coach Sommer

oh ok thanks for the clarification coach

Coach Sommer said:

Joshua,

The mistake is that someone was replying to GB WOD 090126; from two years ago. Everyone please note that only relatively current WODs should be posted to in order to avoid confusion.

Yours in Fitness,

Coach Sommer

Thank you, could have been easier if I had seen the year, sorry.

Joshua

I was beginning to feel bogged down by the four-per-week WOD schedule. So, after Tuesday's WOD, I've resolved to go to a 3-per-week schedule. I plan on still following the order posted by Coach, except that only three per week will be done (so the WOD for 01-29-11 will be done probably Sunday because I'll plan on a Sun-Wed-Fri schedule [maybe Sun-Tue-Thurs]).

Anyway.

Warmup

A few reps of the SLS jumps and half GHR to grow accustomed to the movements, not having done either before

WOD

3 x 10 SLS, jumping for height/distance

3 x 5 half GHR

60 m. sprint*

4:00 rest

*Sprint was done first time through with three cement blocks; second time through, 3 blocks with a 25-lb. dumbbell added; third time, 3 blocks with two 25-lb. dumbbells. (First time was too easy. )

3 x 10 Hip Extensions as prescribed.

WOD:

Warm UP:FSP

3x15 s Adv. Tuck PL

3x15 s Half Lay BL (focusing on not squeezing in on lats)

3x15 s Straddle L

3 rounds:

10 SLS for height and distance (onto 18 in box a leg extended away)

rest 60 s

5 Natural Leg Curl

rest 60 s

60 m sled sprint (dragging boxing bag)

rest 5 min

3x10 Hip Extensions

I started with parallettes for the jumping SLS, scaled up to a weight bench, then felt my form was breaking [telegraphing the jump], so I went back to jumping over the parallettes.

Used GHR machine for Half GHRs...seemed to work well.

A. Arm, Leg D-ROM

B. Band Dislocates x10

C1. Swedish Ladder Shoulder Stretch 3x10+10sec. hold

C2. Eagle Dislocates 3x5

D. Wrist Circuit

E1. Bridge 3x3+10sec. hold

E2. Med Ball Back Opener 3x10 @ 10kg.

F. One-arm Work

G1. 3x10 Jumping SLS;

G2. 3x5 Half GHR;

G3. 3x60 Tire Drag Spring; rest 5 minutes.

H. Hip Extensions 3x10 @ 2.5#/ea. leg

I. Splits 2min/ea

J. Bridge x10

Warmup walked/jogged dogs around the neighborhood

with 50 lb backpack on

3x10 sls graduated on stairs (don't have flexibity for the bottom)

3x5 half ghr (anchored heels on homemade stall bar with knees

on a sandbag)

3x60s band sprints (heavy iron woody band harness anchored to stall bar)

3x10 hip ext

My hamstrings got hammered.