Buy In:

Tami kicking a frog stand

Attempt a max height box jump

WOD:

AMRAP 12 MIN

6 Pull-Ups

9 Toes to Bar

12 Box Jumps 20/16

Cash-Out:

2 sets of:
Max Plank hold on rings with feet elevated

For today’s buy in, we are going to attempt a max height box jump.  We worked our hips and legs a little this week, so let’s see if we are recovered enough to get a personal record, or find a number so we can set as a new goal.

For the workout we are doing a 12 minute triplet.  This should be a fast workout.  I expect the challenge may be getting too winded from the transition between exercises, or your grip to wear after a few sets.  Remember to make the pull-ups efficient by keeping a tight hollow body and initiate the movement from the shoulders.  You should keep the same hollow position for the box jumps with a soft landing and a quick rebound from the box and the ground.

For the cash out we are going to attempt 2 sets of a max plank hold on the rings.  Set the rings at a height just above the ground.  Place your feet on a box (any height).  Hold a plank for a max hold.  Repeat.  The plank ends when your body can no longer hold the plank or your hands shake uncontrollably.

Results