Thursday 1.13.11

Notice how his body is fully extended and how his hips are in front of his shoulders...HIP DRIVE!

Warm Up: In 10 minutes complete
- 20 Double Unders
- 20 Push Ups
- 20 Pistol Squats (10 each leg)
- 20 Hollow Rocks

SWOD: Max Distance Broad Jump (3 attempts)

Metcon: For time 21-15-9

- Burpee pull ups

- Sit Ups (scale up to GHD)

Make sure you get a big hip drive and explode off of the line for your broad jump. Good luck!

11 comments:

  1. Broad Jumps: max 6ft 8in

    Metcon: 11:25 with GHD sit-ups

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  2. Broad Jump: max 5ft 4in
    Metcon: 11:06 (used box for pull ups)

    ReplyDelete
  3. Worked on free handstands and toes to bar with straight legs. My best handstand was probably 2 to 2.5 seconds.

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  4. CFE WOD #2 at track
    3x 100m,200m,400 sprints

    didnt keep track of 100 and 200m times but my 400's were 2:15,2:16,2:08. Those are all PR's so far cuz i havent done a lap under 2:20 until today and it was in the pouring rain!!
    weighed my clothes when i got home: 6 lbs of drentched clothing that i hauled around the track today.

    ReplyDelete
  5. SWOD Broad Jump 7' 1"
    Metcon: 8:37

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  6. Broad jump : 5'11"

    METCON 9:28, jumping pull ups, still can only get up about 1/2 way

    ReplyDelete
  7. SWOD: 8'2"

    Metcon: 5:57 RX

    ReplyDelete
  8. SWOD: 7'-0"
    METCON: 9:02 RX'D

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  9. 7'8" Broad Jump

    8:28 MetCon with GHD situps

    ReplyDelete
  10. SWOD: Broadjump 6'
    Metcon: 21-15-9
    Burpees, pullups
    GHD sit ups
    8:44

    ReplyDelete
  11. SWOD: broad jump 5'7''
    Metcon: 13:?

    ReplyDelete