Thursdays WOD – December 17th

DAY FOUR/ THURSDAY
Warm-up:
2 rounds med-ball partner toss
5 Overhand
5 Underhand
5 Left side
5 Right Side
5 Front Squat
Mobility & Dynamics 6:00 to 21:00:
Trainers Standard
WOD/ SHORT/ WG
CAT ONE:
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24-inch box
20 GHD sit-ups

CAT TWO:
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 24/20-inch box
20 GHD sit-ups

CAT THREE:
Complete as many rounds as possible in 10 minutes of:
30-inch/24-inch* box jumps, 10 reps
15 GHD sit-ups to parallel or 25 ab-mat sit-ups

A proper setup on the GHD is necessary for the correct execution of the movement. The hip crease should be off of the pad with the knees slightly bent. Lean back until the torso is parallel to the ground. Aggressively extend the knees by squeezing the quads. This will pull the torso forward to the starting position. Do not increase total volume of GHD sit-ups to more than 10% of what has been accomplished in a recent workout. For example, if in the last 3 weeks 100 GHD sit-ups have been performed in a workout, 110 reps is the max exposure for this workout. If no GHD’s have been done recently do not complete more then 4 rounds with the GHD recommendation. After 4 rounds move to the ab mat sit-up scale above. 
CAT FOUR:
Complete as many rounds as possible in 8 minutes of:
20-inch/14-inch* box jumps, 10 reps
20 abmat sit-ups

The time domain has been reduced to control the volume of reps accumulated. During the box jumps, ensure the entire foot lands on the box while keeping the knees in line with the toes. Stand up until you have reached full hip and knee extension on the top of the box. Step down to begin the next rep.

Cooldown:

Thunderstruck (burpees /jumping jacks)