Box Jumps

All posts tagged Box Jumps

WOD – front squats + 10-9-8….

Posted by bronick on January 25, 2010
Posted in: WOD. Tagged: , , . 1 comment
WOD

Front Squat

3-3-2-2-1-1

What does this mean? This means: Warm up to your 3 rep max and hit it 2 times, add weight then hit your 2’s hard, finally add even more weight and finish with extremely challenging 1 rep max’s.

10-9-8-7-6-5-4-3-2-1

Box Jump 24″

Thruster @ 135#/95#

This workout should be done in less than 14 minutes. Obviously at this load it would take some of you a lot longer than that. Please adjust the weight accordingly. However, I would rather have you start heavier and need to drop down than start to light and finish in 3 minutes.

Results
135-185-205-225-245-255

Not to bad for not doing front squats in a while the last time I logged them for weight was back in Nov and i think it was 215# x 3.
14:23 @ 95#
The thrusters, as expected, did me in. I did actually lay o. The floor for about 30s or so just before the 4 rep round as my back was not happy. But overall I think 95# was a good weight.

••Ben••

(iPhone iRonick)

WOD – situps, box jumps, push press, row

Posted by bronick on December 8, 2009
Posted in: WOD. Tagged: , , , , . Leave a Comment
WOD

Tabata sit ups

Max Rounds in 3 minutes (changed from 5) of:

10 Box Jumps 30″

10 Push Presses with the 45# bar

Rest 45 seconds and repeat for a total of 4 rounds

Goal: Stay consistent on the box jumps, keep a good pace. There is absolutely positively no reason to drop the bar on this one!

Row 500 meters for time

Results
Situps: 8-8-8-5-5-5-5-5

3min rounds: 2+2, 2, 2
500m: 1:44
Let me just say… A 30″ box is pretty high… But I did it! And after a week off, 2 holiday parties, and day of wineries… I’m wipes, those box jumps and the rowing did me in.
Finished my post-workout coconut water and now it’s time to go check on my light show ;-)
••Ben••

(iPhone iRonick)