The Vertical JumpToday is the last of our jump and metcon triplet series. The vertical jump has long been one of the standard tests of athleticism in many sports and training programs.
SWOD:
Max Height Vertical Jump- 5 attempts
Metcon:
40-30-20-10 rep rounds of:
- KB Swings (heaviest possible)
- Abmat Sit Ups
- Double Unders
WOD Tips:
For the SWOD, measure your max reach: how high you can reach with one arm. Then you will take 5 attempts at a max height vertical jump. The distance between your highest jump and your max reach is your vertical jump. You can take a stepping start on these.
For the metcon, pick the heaviest KB you can handle on a first come first served basis. The sit ups are on the Abmats unless you want to scale up to the GHD machine. The scaling option for double unders on this WOD will be tuck jumps since we are focusing on jumping this week.
Post vertical jump heights and metcon times to the comments section! bc
Max Height Vertical Jump- 5 attempts
Metcon:
40-30-20-10 rep rounds of:
- KB Swings (heaviest possible)
- Abmat Sit Ups
- Double Unders
WOD Tips:
For the SWOD, measure your max reach: how high you can reach with one arm. Then you will take 5 attempts at a max height vertical jump. The distance between your highest jump and your max reach is your vertical jump. You can take a stepping start on these.
For the metcon, pick the heaviest KB you can handle on a first come first served basis. The sit ups are on the Abmats unless you want to scale up to the GHD machine. The scaling option for double unders on this WOD will be tuck jumps since we are focusing on jumping this week.
Post vertical jump heights and metcon times to the comments section! bc
I have no idea why this came out in bold. I've editted it a bunch of times and keeps coming back bold. I promise I am not yelling at you!
ReplyDeleteMax Jump: 8.3"
ReplyDeleteMETCON:
40 - 30 - 20 -10
KB Swings 26#
Abmaqt Sit-ups
Did twice as many single-Unders
13:12
Max vertical jump: 14"
ReplyDeleteMetcon: 40-30-20-10 rep rounds of:
- KB Swings 35#
- Abmat Sit Ups
- Double Unders
12:59
Max Vertical Jump: 15"
ReplyDeleteMetcon: 40-30-20-10 rep rounds of: 12:18 35/26lb KB
-KB Swings
_Abmat Sit Ups
-Double Unders
Went to the Mobility WOD Blog Site. That addresses my joint mobility issues very well. Thanks alot!
ReplyDeleteMax vertical jump 14"
ReplyDelete16.21 tuck jumps 26lbs kb swings
Max vertical 15"
ReplyDeleteMetcon 40-30-20-10
35# KB
Abmat
Double Unders
11:53
vertical 14
ReplyDeletemetcon 40-30-20-10
26 KB
abmat
tuck jumps
13:16
Max vertical jump: 12"
ReplyDeleteMetcon: 40-30-20-10 rep rounds of:
- KB Swings 35#
- Abmat Sit Ups
- Tuck Jumps
14:40
Max vertical jump: 21"
ReplyDeleteMetcon: 40-30-20-10 rep rounds of:
- KB Swings 53#
- Abmat Sit Ups
- Double Unders
10:42
Max vertical jump: 13''
ReplyDeleteMetcon: 20:49
KB Swings w/ 44lb
Abmat situps
double unders
* Thank you for everyone who stayed to encourage me, it made a HUGE difference!
Max vertical jump- 21 in
ReplyDeleteMetcon- 35 lb KB, ab mat sit ups and double unders.
13:20
max jump: 17"
ReplyDeletemetcon: w/44lb. kb/amsu's/du's
10:42 you know what i like about this stuff is the trainers CAN smoke our a$$ at everything so I tend to pay attention to someone I respect. So in a word"Legit"
22" vertical jump
ReplyDeleteMetcon: 26lb kb, ghd sit ups, and 2xsingle under jump rope. 13:45
First day back after hurting myself, kept the kb light but scaled up to ghd to compensate, for a time
19" vertical jump
ReplyDeletemetcon: 15:15
35lb KB
Abmat
Double Unders