WOD - 120618

Complete four rounds:

5m Senders

4 Depth Jumps

5m Senders

8 Box Jumps

5m Senders

12 Squat 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) You may rest 2-3 minutes between rounds.

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 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.

5) 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.

6) Remember to focus on jumping for distance, not height. Continue in this fashion until you have completed all 12 reps of Squat Jumps without rest.

7) You may add a weight vest to the Squat Jumps if you are strong enough.

8 ) Do Not skip the Weighted Pike Stretch.

This was a smoker!

for the depth jumps, do we jump after we land or just climb back up whatever we jumped off of?

Land with knees bent(unless you don't like walking as a form of transport in your future travels), but trying not to move, i.e. stick the landing. Climb back up, repeat. Box jumps are the opposite.

igm503 said:

for the depth jumps, do we jump after we land or just climb back up whatever we jumped off of?

Coach Sommer said:

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!

Vincearoo said:

igm503 said:

for the depth jumps, do we jump after we land or just climb back up whatever we jumped off of?

Coach Sommer said:

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!

I read that, it just seemed too simple!

box jumbs 1,30m im 1,70 killer work out.

After every sanders i made a front salto makes it more fun

I performed this WOD on the date but I´ve been quite busy lately so I´ll write down all of them (that I remember).

4X

5m Senders

4 Depth Jumps 1 m high

5m Senders

8 box jumps in a stair, 3 steps (very easy at the beginining, not so much at the end)

5m senders

12 squat Jumps, boy they burn!

2x30 weighted pike stretch with 10 kgs.