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WOD 11-20-05

Saturday, 19 November 2005

Jumping power, core stability and metabolic conditioning.

Warm-Up:

3 rounds of-

25 squats

10 Pull Ups

15 Back Extensions

Workout:

Measure an approximately 15 meter course. Perform 5 rounds of the following:

Broad Jump , maximum distance from one end to the other.

Double the number of broad jumps it took and perform that many Dive Bomber Push Ups

Quadrapedal Movement back to start.

You can vary your QM to include both low and high hips, and vary the distance between your hands and feet to change the affect of the exercise.

Post time and reps to comments.

Users' Comments

Display 3 of 3 comments

1. 11-20-2005 08:36

I really dig the dynamics of a workout like this. I started out with 7 broad jumps to make 15m, which gave me 14 dive-bombers. Second round, it took me 8 jumps, and thus 16 DB's...funny how that motivates you to jump farther each set thereafter..finished up with 6&12, 7&14, 7&14 for the last three sets. QM was mixed; low cat walk, high bear crawl, crab walk with backwards rolls every 6 feet or so, low cat again, and then a mix of all three on the last set.

Total time 10:18

gearsighted

2. 11-20-2005 20:39

did the workout with my friend in about 5 min. realized later that the distance we used was more like 10m instead of 15m. oh well, we still pushed it really hard.

Demon

3. 11-20-2005 23:16

Apartment workouts again tonight for the win! This time with the disciple [whom I shall always in my head refer to as Baram Shin]. After looking at gear's broad jump lengths I may have measured wrong, oh well.

Pretty consistent for all 5 sets:
5 broad jumps
10 dive bombers
Mixed QM!

Now back to my qualitative research methods paper

akh

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