WOD - 111025

Complete four rounds:

60 sec Jump Rope

10 Depth Jumps

60 sec Jump Rope

20m Squat Jumps

60 sec Jump Rope

30m Sled/Tire Sprint

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.

2) 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!

3) 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.

4) Remember to focus on jumping high, not far. Continue in this fashion until you have covered the entire 20m of Squat Jumps without rest.

5) Attempt to increase the intensity of the Squat Jumps via a weight vest if you are strong enough.

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

7) 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 in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.

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

went to a grass field and felt compelled to tumble today

warm up: biked to location:

knee series, wrist series, ankles

1 round

60 second bouncing

10 depth jumps (5 stuck 5 roll out)

60 second bounces

10 broad jumps

60 second bounces

100 feet straight rebounds

100 feet tuck rebounds

tumbling: not a lot of structure but played around with the following

RO BHS BT, as many standing back tucks as possible in 10 seconds, front tucks, front tuck w/ roll out, side flips, single leg back flip. back pike

finished with a few turns of

QDR

airbaby

OAEL

ts00nami said:

went to a grass field and felt compelled to tumble today

uhhh... wet and cold here! I wish I was able to tumble today even my trampoline is wet and it's so cold that it would be pretty risky.

Four rounds:

30 sec Jump Rope

10 Broad Jumps

30 sec Jump Rope

8 Jumping Squats 10kg

30 sec Jump Rope

20 SL Calf Raises 20kg

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

whoa, my heart felt like it was going to explode No straight arm work as finisher, too fatiqued, Ill rather do that tomorrow. More time studying periodization today.

Falcon said:

whoa, my heart felt like it was going to explode No straight arm work as finisher, too fatiqued, Ill rather do that tomorrow. More time studying periodization today.

+1 on the heart explosion, and nice topic. Eventually I will get more in depth in my training studies...priorities do not coincide at the moment.

Ido Squat Routine

Wrist Routine

FSP Pre-req Warmup B

WOD:4 rounds/Rests as rx'd

-60s Jump Rope (Avg. 150 skips round)

-10 Depth Jumps(off car)

-20m Squat Jumps/slight decline(15 full/7-9 as explosive as possible stationary w/ step afterward)

-30m Tire Sled Sprint(60ish lbs/alt. slight decline/incline)

2x60s Seated Toe Point Stretch

Notes:

-This was very hard. Dropped off a little on rope skip average, pretty much the same for everything else. Going to stay with this for at least another before changing anything. Squat jumps very rough even down a slight decline.

*The Squat Jumps are performed continuously on the balls of the feet correct?

General Warmup/Stretch

Focused on Calfs, Legs, Trunk, Knees.

Complete four rounds:

30s Double Unders/30s Single Unders

10 Depth Jumps @ 42"

30s Double Unders/30s Single Unders

20m Squat Jumps

30s Double Unders/30s Single Unders

30m Partner Holding Sprint (Blue Elastic) <----- first time I do it and wow it destroys my legs :shock: I need to get a damn SLED!

Finish the workout with 2x60 seconds of Seated Toe Point Stretch, Straddle Stretches, and Cow Stretch.

TANSTAAFL said:

Falcon said:

whoa, my heart felt like it was going to explode No straight arm work as finisher, too fatiqued, Ill rather do that tomorrow. More time studying periodization today.

+1 on the heart explosion, and nice topic. Eventually I will get more in depth in my training studies...priorities do not coincide at the moment.

Ido Squat Routine

Wrist Routine

FSP Pre-req Warmup B

WOD:4 rounds/Rests as rx'd

-60s Jump Rope (Avg. 150 skips round)

-10 Depth Jumps(off car)

-20m Squat Jumps/slight decline(15 full/7-9 as explosive as possible stationary w/ step afterward)

-30m Tire Sled Sprint(60ish lbs/alt. slight decline/incline)

2x60s Seated Toe Point Stretch

Notes:

-This was very hard. Dropped off a little on rope skip average, pretty much the same for everything else. Going to stay with this for at least another before changing anything. Squat jumps very rough even down a slight decline.

*The Squat Jumps are performed continuously on the balls of the feet correct?

Stay on your heels for proper posture and knee position; the objective is height not distance like Coach Says. I've noticed broad jumps tend to shift more on ball of the feets before finishing each jump; not so the case for squat jumps

As always coach can outrule whatever I just said. If he comments otherwise it would be wiser to listen to him.

Wow today was hard!

4X:

1 min rope jump

20 m longitude jumps with feet together (I had to substitute)

1min rope

20m squat jumps

1min rope

2X10 m sprints (I couldn't perform sled or something similar)

2X60 sec toe point stretch