WOD - 120920

Complete four rounds:

5m Senders

5 Box Jumps

5m Senders

10 Squat Jumps

5m Senders

5 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) The Box Jumps should be performed onto as high a box as possible for all 5 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.

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 completed all 10 reps of the Squat Jumps without rest.

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

6) 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!

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

Pre-FSP's: 3x20s (F.Plank, R.Plank, Arch hold, Support); 4x15s (Hollow hold); 2x45s (chin grip d.hang)

30s between sets. 60s between exercises. Time= 18:15

4rounds:

5 Bounds in place

5 Box Jumps

5 Bounds in place

10 Squat Jumps

5 Bounds in place

5 Depth Jumps

3 mins between rounds

Time= 16:00

Weighted pike stretch: 2x30S

Lower body stretching

- Dynamic leg movements are not something I've done before. Frustrating session as spent 45mins after the FSP's trying to find a location with something high enough to jump onto/off on grass. Couldn't find anywhere- most parks were locked up without lighting at this point (I'm in London). Interesting to know how others cope. Did the season in my flat in the end.

- No space for senders, so did 5 bounds in place between FBE's

- Didn't have an object to jump up to for the box jumps, so used a small flight of steps. Jumped to a step just above navel high, but also about 3ft in front of the take off point. Next step up is sternum level.

- Did squat jumps on the spot. My conditioning must be pretty bad as I found rounds 3/4 very taxing and was losing height. Think I was doing them correctly without standing up again between reps?

- Depth jumps only about 2.5ft off a sofa back! Not challenging, but first time doing movement so no matter

- Need to find somewhere outside to do these sessions. Saying that, I found the session more challenging than expected. Legs were tired and my HR pretty high, so I think it was hard enough

Box jumps onto the 4th step up my (fairly standard) apartment staircase, rebounds in the back yard, and depth jumps off a ~4 foot retaining wall right behind my apartment (PERFECT for depth jumps right now). I found this WOD to be a lung-searing smoker, especially the last three sets.