Box Jump
3-3-3-3
*Find a height you can accomplish for 3 reps, but that challenges you, then add 1 - 2 inches for your next set if you were successful. If you know your Max Height for a Box Jump, 75% of that height will be a good place to start. Take around 3 minutes of rest between sets.
Then
3 Rounds NOT For Time:
10 Ring Rows (Make the angle tough for you)
10 Perfect Push-ups
10 Walking Lunges
*Just because this is NOT for time doesn't mean take 20 minutes to do it. Work your way through it methodically, moving from one movement to the next, but do the movements as technically sound as you can manage; this is why it's not timed.
"Forging Elite Fitness In Midtown Omaha"
13 comments:
Some movement errors we will be STRICTLY enforcing during tomorrows WOD... If you mess up on ANY of these during the rows, push ups & lunges, no biggie, BUT that rep WILL NOT count towards your set of ten... It may take you 50 reps to get credit for 10, but we hope not :)>
Ring Rows:
1.) Absolutely NO deviation from a straight body position during your rep (if you hips drop, ribs pop out OR head moves the rep will not count)
2.) Chest not making contact with BOTH rings at the top & elbows not fully locking on the bottom
3.) Any shoulder shrugging during the pull (Shoulders should only move DOWN & BACKWARD)
Push Ups:
1.) See rule #1 above... Especially chin & head movement
2.) Failure to keep your forearms COMPLETELY vertical during the entire push up
3.) Not touching the ground with the UPPER CHEST & THIGH OR locking elbows fully at the top
Lunges:
1.) Any knee travel forward past your toes & not touching your back knee to the floor
2.) Any collapsing inward of your knee inward on your front leg
3.) Not completely standing up with feet together & hips locked between every rep
We are going to STRICTLY enforce all of these during all your sets so read up and practice!!
46.5" (no step)
Brendan
46.5" straight up! got that form!
44" box jumps
Dave 38" no step
33 1/2" box jumps
43" bj's
JK - 43.75 "
27" - Yay! I still have all the skin on my shins!!! :D
32 1/2"
Jill R
46.5 no step
40"
38"
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