WOD - 110722

Complete four rounds:

60 sec Jump Rope

4 Box Jumps

60 sec Jump Rope

8 Depth Jumps

60 sec Jump Rope

12 Jumping Single Leg Deck Squats

Finish the workout with 2x60 seconds of Seated Toe Point Stretch.

notes:

1) Note that for today’s GB WOD, you will be performing 60 sec of Jump Rope in between each of the assigned FBEs. If you are adept enough to perform double-unders, it is only necessary to jump for 30 sec.

2) The Box Jumps should be performed from a stand up onto as high a box as possible for all 4 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.

3) 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!

4) The Jumping Single Leg Deck Squats should be performed as a single unbroken set of 12 repetitions; alternating legs on each jump. Remember to jump as high as possible for each repetition.

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

6) Do Not skip the Seated Toe Point Stretch.

Wrist Routine

FSP Pre-req Warmup

WOD:Rests as Rx'd

Subs:

-Regular Jumping Deck Squats

-Box Jumps a little over waist height

-Depth Jumps off car

-Avg. 145 skips per 60s

2x30 Seated Toe Point

2x30 1 Leg Good Morning/Pavel Stretch

2x30 Standing Pike

-I'm dripping all over the floor here so I'm going to go shower off then do some more stretching Felt really good today.

I've been taking this whole past week off, should start again next week.

My legs are destroyed today, thanks Coach! hahahaha

Completed two rounds with 60 sec Jump Rope and two rounds with 30 sec double unders:

4 Box Jumps

8 Depth Jumps

12 Jumping Single Leg Graduated Squats

Finished the workout with some pasive stretching and 2x60 seconds of Seated Toe Point Stretch.

This felt good, although my legs don't hurt much =/. They feel worked out though.

Thanks Coach!

GL everyone with their training!

Complete four rounds:

I did 3 rds, ran out of time

60 sec Jump Rope

4 Box Jumps 2nd biggest box, think its 60cm.

60 sec Jump Rope

8 Depth Jumps 75cm box + 5 10kg plates.. getting soo high now lol!

60 sec Jump Rope

12 Jumping Single Leg Deck Squats

Finish the workout with 2x60 seconds of Seated Toe Point Stretch.

Pancake split x"

Front split stretch X2

Notes:

After having a fall off the biggest box, iv still got a metal block attempting it. SOOOO frustrating . I should be on 75cm +4 plates which would be about 90-100cm, but im stuck on 60cm because of a mental block :/

SLS- They were great today. FINALLY got the coordination in my left leg to do these. still touch & go sometimes, but progress!