WOD - 111125

Complete four rounds:

60 sec Jump Rope

5 Depth Jumps

60 sec Jump Rope

10 Box Jumps

60 sec Jump Rope

15 Squat Jumps

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) 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) 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.

4) 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 far as possible. Land, re-squat fully and touch the hands to the ground. This constitutes one repetition. Do not pause in between the repetitions.

5) Remember to focus on jumping far today; not for height as we normally do. Continue in this fashion until you have completed all 15 Squat Jumps without rest.

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

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

8 ) Do Not skip the Seated Toe Point Stretch.

General WU

Ido's Squat Routine

Wrist Routine

FSP Pre-req Warmup

WOD:4 rounds/rx'd rests

60 sec Jump Rope(160 skip avg.)

5 Depth Jumps(off car)

60 sec Jump Rope

10 Box Jumps(same as before...actually more like 34.8inches)

60 sec Jump Rope

15 Squat Jumps(on sidewalk)

Standard leg day stretching

Notes:

-Everything felt really good today. My homemade box, i.e stacked cinder blocks, were knocked over and crappily put back up by my dumb neighbor so I had to reset them. I thought I did it lower as it felt super easy, but I measured and it's the same so that's awesome. Squat jumps on sidewalk much easier than grass. Oh, almost forgot on the last set of box jumps I wasn't paying attention and almost knocked the whole thing over...only a few blocks fell, but it could have been not fun. That's why I like them...forces you to do it right or die.

4 rds:

60 sec jumps(imitating jump rope)

5 depth jumps(6 feet)

60 sec jumps

10 box jumps(4 1/2 to 5 feet)

60 sec jumps

15 long squat jumps

rested 3 min bet rds

2 x 60 sec seated toe stretch

FSP Pre-req Warmup (3 rounds)

Shoulder routine

Did 4 rounds:

60 sec rope jumps

5 depth jumps (approximately hip height - a bit higher)

60 sec rope jumps

10 box jumps with dumbells (7,5kg in each hand)

60 sec rope jumps

15 long squat jumps

rested 3 min bet rds

Had a little accident at the beginning of the 3rd round, so it kind of messed up my WOD, but after I stopped the bleeding from my leg I continued with the rest of the WOD..