WOD - 110808

Complete four rounds:

15’ Senders

12 Jumping Single Leg Deck Squats

15’ Senders

8 Natural Leg Curls

15’ Senders

4 Depth Jumps

Finish the workout with 2x30 seconds Weighted Pike Stretch

notes:

1) Note that for today’s GB WOD, you will be performing 15’ of Senders in between each of the assigned FBEs.

2) Alternate legs on each rep of the Jumping Single Leg Deck Squats.

3) Use only the minimal assistance necessary to complete each rep of the NLC.

4) 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!

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

6) Do NOT forget the weighted pike stretches at the end of the workout.

Woah, first time I've seen this mix

Looks like fun! I cant wait to get home.

Is there any substitute for depth jumps? :?

@falcon not really there's really nothing else that can produce that much force so quickly (impulse if you want to get technical). there's almost always something tall enough to jump off of for depth jumps.

Wheelson said:

@falcon not really there's really nothing else that can produce that much force so quickly (impulse if you want to get technical). there's almost always something tall enough to jump off of for depth jumps.

I use the top of my car

WOD

Rests:3 min between rounds/30s or less between FBE

-15' Senders

-12 Jumping Deck Squats

-8 Half GHR(pretty much 90 deg angle at knees to keep up with reps)

-4 Depth jumps from top of car

2x30 weighted Pike

Another one bites the dust.

20-30 Rebounds as high as possible

12 Jumping Graduated Single Leg Squats

20-30 Rebounds as high as possible

8 Natural Leg Curls

20-30 Rebounds as high as possible

4 Depth Jumps from aprox. 190cm

Finish the workout with 2x30 seconds Weighted Pike Stretch

Hehe, I was doing the depth jumps for my bar in the garden, in absolutely complete darkness, and the grass was wet I left some holes in the ground Thankfull for my parkour skills

FSP warm up

Completed four rounds:

12 double unders

12 Jumping Single Leg Deck Squats

12 double unders

8 Natural Leg Curls (ghr half)

12 double unders

4 Depth Jumps

depth jumps approximately 4.5 ft

Finished the workout with 2x30 seconds Weighted Pike Stretch

didnt write down wod so did it from memory

4 rds:

5 high jumps

10 single leg jumping deck squats

5 high jumps

5 depth jumps

5 high jumps

5 partial NLC (hamstrings still really sore from last thurs)

2x30 hamstring stretch

4 rounds:

15' senders

12 jumping single leg squats (2 rounds were deck squats, decided to do standing ones for the other 2 rounds to increase difficulty)

15' senders

8 NLC (feet under couch, arm assisted) not as good as I'd like because of hamstrings being a bit sore

15' senders

4 depth jumps (didnt have a suitable height to jump from nearby, so made do with something that was about 3ft tall, tried to jump higher off of it to get more height, and wore a 40lb vest to make up for it too)

2x30sec weight pike stretch (2x20lb db's)

Performed 4x rounds of:

15’ Senders. Hopped over a tire, a chair, and 2 animal cages ( in that order )

12x Jumping Pistols alternating between legs.

More 15’ Senders

8x Natural Leg Curls. Still giving myself an assist with arms to get myself off the mat.

Even More 15’ Senders

4x Depth Jumps off of my truck.

Did the 2x sets of pike stretches and rested between 2 - 3 mins between rounds.

Was still feeling really motivated so I ran 6 miles afterwards.

This was a lot of fun, Thanks Coach!

Done! Whew, it was good. Finished with some passive stretching and the 2x30 sec weighted pike stretch.

Thanks a lot Coach!! Love you man, what would we all do without you huh?