TUESDAY, NOVEMBER 13TH 2018

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Ryan Barlow | November 12, 2018 | no comments |

A) STRENGTH & POWER (FOR WEIGHT)

Back Rack Lunge (Superset w/ Vertical Jumps, 20min. Window)

5 Sets of 5 Reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting. No “crashing” our knees into the ground. Control the weight both down and up!

As soon as you finish your set, complete 5 Vertical Jumps over PVC. See below.

B) STRENGTH & POWER (FOR HEIGHT)

Box Jumps (Climbing)

With your feet in a hip width stance, push your hips back and place your arms behind you. Explode up with the chest and arms, tucking the knees to the chest and bringing the feet over a PVC pipe. Turn around 180 degrees and repeat 4 more times…

The set up for this is relatively easy. Find a box. Place a PVC pipe on top of it, overhanging 18-24″, and trap the PVC pipe with a 10# plate. This ensures even if you “miss” your jump you simply displace the PVC and maybe knock a light weight to the floor. Coaches will demonstrate!

Get out the tape measures for this one and have some fun. Let’s see how explosive our Wildcats really are…

C) METCON (FOR COMPLETION)

EMOM16:
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls (20/14)
Min. 3) Max Reps Pull-Ups
Min. 4) Rest

S1/MRx: 12/10 Cal Row; 16 Wall Balls (20/14)
S2/MRx: 12/10 Cal Row; 16 Wall Balls (14/10); Max Jumping Pull-Ups

Work hard and earn your rest.

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