September 29th, Tuesday’s WOD

September 29th, Tuesday’s WOD 

Warm-up: 0:00 – 3:00

500 m row/ .7 mile bike

 

Mobility & Dynamics 3:00 – 20:00

Trainers standard

PVC pipe drill

 

Skill Work: 20:00 – 25:00

Junk yard dog

 

WOD (SHORT) : 25:00 – 40:00

CAT ONE:

4 rounds for time of:
15 box jumps, 36/30-inch box
Run 400 meters

 

CAT TWO:

4 rounds for time of:
15 box jumps, 30/24-inch box
Run 400 meters

 

CAT THREE:

4 rounds for time of:
15 box jumps, 24/20-inch box
Run 400 meters

The box jump height is decreased to maintain a fast cycle time. Ensure the hips open before coming off the box to begin the next rep. The intended time domain per round is approximately 3 minutes. Strive to maintain this time or decrease box jump reps and/or run distance.

 

CAT FOUR:

3 rounds for time of:
15 box jumps, 20/16-inch box (step-up ok)
Run 400 meters

Practice jumping mechanics during each box jump. Land in a partial squat with weight in heels and the knees over the toes. Stand to full hip and knee extension before stepping down to begin the next rep. Strive to complete each round under 4 minutes. Further decrease the box jump reps and/or run distance if needed.