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!
Broad Jumps: max 6ft 8in
ReplyDeleteMetcon: 11:25 with GHD sit-ups
Broad Jump: max 5ft 4in
ReplyDeleteMetcon: 11:06 (used box for pull ups)
Worked on free handstands and toes to bar with straight legs. My best handstand was probably 2 to 2.5 seconds.
ReplyDeleteCFE WOD #2 at track
ReplyDelete3x 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.
SWOD Broad Jump 7' 1"
ReplyDeleteMetcon: 8:37
Broad jump : 5'11"
ReplyDeleteMETCON 9:28, jumping pull ups, still can only get up about 1/2 way
SWOD: 8'2"
ReplyDeleteMetcon: 5:57 RX
SWOD: 7'-0"
ReplyDeleteMETCON: 9:02 RX'D
7'8" Broad Jump
ReplyDelete8:28 MetCon with GHD situps
SWOD: Broadjump 6'
ReplyDeleteMetcon: 21-15-9
Burpees, pullups
GHD sit ups
8:44
SWOD: broad jump 5'7''
ReplyDeleteMetcon: 13:?