WOD - 120127

Complete four rounds:

60 sec Jump Rope

12 Jumping Single Leg Deck Squats

60 sec Jump Rope

8 Box Jumps

60 sec Jump Rope

4 Depth 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 strong enough, attempt to perform these jumps with straight knees using only the calves and feet for repulsion.

2) 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.

3) The Box Jumps should be performed from a stand up onto as high a box as possible for all 8 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) 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 skip the Seated Toe Point Stretch.

Taking an extra rest day. Been sleeping crap and just feel I need it.

warm up, and prefab.

4X

60sec jump rope (have to find a good rope for this !)

8 jumping deck squats + 5 kilos (first time adding weight, feeling good)

60 sec jump rope

8 3 steps jump

60 sec ....

4depth jumps from apron 1m high

1x 60 seated toe point stretch (my ankle is hurting a bit)

1x 30 sec weighted pike stretch

I finish this week pretty tired!, need some rest.

Hi, I just wanted to say thanks to Coach Sommer for the book, wods and forum. I have just finished my first week of WODs and loved it. I found it much more entertaining than my previous weights routine. I am really excited about all of the new exercises I am doing and hopefully will be able to muscle up in the not too distant future. Cheers, edna.

WOD:

4 rds with 3 min rest in between each:

60 sec straight leg jumps (imitating jump rope)

12 jumping single leg deck squats

60 sec " "

8 box jumps (approx.3-4 ft)

60 sec " "

4 depth jumps (approx. 6 ft)

2x60 sec seated toe stretch

FSP prereq WU + 60 sec Wall HS (3 x 20)

Shoulder routine

Did 4 rounds: 60 sec rope jump

12 jumping deck squats

60 sec rope jumps

8 Box jumps (approximately hip height)

60 sec jumps

4 depth jumps

Finished with: 2 x 60 seated toe stretch and 60 sec Wall HS (3 x 20)

notes: Everything felt great today! Excellent WOD!