Friday’s WOD 6/01/12
Attempt a max height box jump
AMRAP 12 MIN
9 Toes to Bar
12 Box Jumps 20/16
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.