WOD - 110131

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Complete four rounds:

40’ Senders

15 Squat Jumps

10 Box jumps

5 Depth Jumps

Finish the workout with 2x30 seconds Weighted Pike Stretch

notes:

1) Move immediately from the Senders to the Squat Jumps to the Box Jumps to the Depth Jumps.

2) Squat jumps should be done down a vault runway or extended grassy area. To perform the squats jumps, squat down fully and then jump as high as possible. Land, re-squat fully and touch the hands to the ground. This constitutes one repetition. Do not pause in between the repetitions.

3) Remember to focus on jumping high, not far. Continue in this fashion until you have completed all of the 15 reps of Squat Jumps without rest.

4) You may add a weight vest to the Squat Jumps if you are strong enough.

5) The Box Jumps should be performed from a stand up onto as high a box as possible for all 10 repetitions. An excellent athlete will perform these onto a box that is at least chest high. Add weight with a dumbbell or weight vest if possible. There may be a slight pause in between each of the box jump repetitions.

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.

Warmup:

500m Row

12 Shoulder Dislocates

10 Jump Squats

Fundamental Static Positions:

3 x 1 L-Sit (Floor; 25s, 10s, 10s)

WOD:

4 Rounds:

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

15 Jump Squats (115#)

10 Box Jumps (40")

5 Depth Jumps (55")

Rest 2 mins

Finish with 2 x 30s Weighted Pike Stretch.

Questions about box jumps:

How much heel pressure should be used?

Should the jumps initiate from the heels with a flat foot

or with my weight further forward on the foot?

Warm up:

jump rope intervals

BW squats

Complete four rounds:

40’ Senders

20 ft down then back over different height aerobic steps,

definitely getting better at rebounding.

15 Squat Jumps

Had trouble getting good height at the end.

10 Box jumps

Noticed some knee caving here.

5 Depth Jumps

Better at these too

4 jump rope intervals

2x30 secs weighted pike stretches

WU:

Jump Rope

WOD:

4 sets of following with 2 minute rest in between sets:

~40' baby gate senders haha (H x L): 8" x 1", 26" x 1", 20" x 46", 8" x 24", 36" x 30", 36"x 30", 8" x 24", 20" x 46", 26" x 1", 8" x 1"

immediate transition

15 squat jumps, not weighted, just going for height

immediate transition

10 box jumps to a 42" height from 36 " distance due to slant on rock wall... immediate transition from squat jumps to box jumps was an interesting sensation in my legs to say the least. reduced height as a result

immediate transition

5 depth jumps around 56" height

here is the second set, tried to get a video of the last set but couldn't talk the filmer into staying around, was low 30's outside. Got a little overzealous jumping back on my senders on the gate set for length to height transition

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cool down:

wall sit variations

weight pike stretches

light hand stand work

this WOD was fun for me...future wish list (weighted vest)

@Spartan nice 115# squat jumps, is that all weighted vest? or do u use a variation of weighting yourself, if is a weighted vest, what brand would u suggest to use?

Why is leg conditioning like a day off?

A. D-Rom

B. Prone Band Dislocates x10

C1. Skin-the-Cats 3x5

C2. Eagle Dislocates 3x5

D. Wrist Circuit x1

E1. Bridge 3x5

E2. Bodyline Drill: Prone PVC "Rainbow" Lifts 3x5+10sec.

F. One-arm Work

G1. 2x20-foot Sender x4;

G2. Squat Jumps 4x15;

G3. Box Jumps 4x10 @ 40-inch;

G4. Depth Jumps 4x5 @ 72-inch;

G5. rest 3 minutes in Wall Lunge, 4x90sec.

H. All Splits @ 2min/ea.

I. Bridge x10

Today's WOD:

Warm Up:

3x15 s Half Lay FL

3x15 s Adv tuck PL

3x15 s Straddle L

4 rds:

40' jumps (not enough time to drag out stuff of the garage to make senders lol)

15 squat jumps

10 box jumps (on trampoline side)

5 depth jumps (off ladder)

rest 3 min between rounds

2x30 s weighted pike stretch

Coach, I have a question in reference to days where we do jumping squats for distance/height (either regular squats or SLS):

At what distance and/or height for regular jumping squats and SLS is it appropriate to begin adding weight? This has been bugging me for a little bit (in case you are wondering why I am asking this now, I am only doing 3 WODs per week due to other athletic training).

Thank you!