Buy In:

Plyo Box Jumps:

3 Rounds

5 Vertical Depth Jumps

5 Long Depth Jumps

5 Platform Depth Jumps 

WOD:

Partition any way

100 Situps

100 Wallball (20/14)

Cash-Out:

10 x Forward Rolls

 

For the buy in we are going to perform plyometric jumps.  Plyometrics are designed to build explosive power utilizing the stretch-reflex. The stretch reflex is also known as muscle elasticity, or the rebound of a stretch muscle.  For these drills, the idea is to drop off of a low height and use the stored energy from the stretched muscle to rebound you back up.  If you stay on the ground for too long you will lose the stored energy.  The goal for these drills are to jump quickly as soon as your feet make contact with the ground.

http://www.exrx.net/Plyometrics/VerticalDepthJump.html

http://www.exrx.net/Plyometrics/LongDepthJump.html

http://www.exrx.net/Plyometrics/PlatformDepthJump.html

For the workout we are going to perform a task priority couplet.  The sit up will be performed with an abmat in a frog style (feet together).  There is no order to how you complete the movements, as long as you complete the prescribed reps.  For example if you wish to perform all situps prior to performing wall balls, you can.  If you wish to perform 10 rounds of 10 reps of each, you can do that as well.

For the cash out we are going to pull out the big blue mat and perform at least 10 forward rolls.  All you have to do is tuck your chin and roll out evenly across your shoulders.  If you feel comfortable, try running into a forward roll or jumping into a forward roll.

 Results