Tag: Squat Jump

Everybody Jump, Jump

My lower body was kind of sore today from all of the lunges yesterday and the first time pulling a sled. Was busy doing some stuff at work and almost missed class. Today was pretty much a 3 WOD day as you’ll see below. I still have some lingering stuff in my sinus area, but not enough to bother me. I think I have all my energy back too, since I walked 18 holes of golf earlier in the day.

Warm-up

  • 50-40-30-20-10 Squat Jumps
  • 25-20-15-10-5 Burpees

Finished in 10:22. That’s a lot of squat jumps!

WOD

12:00 AMRAP

  • 15 KBS (Russian)
  • 15 Box Jumps

Box jumps are one of me strengths and Russian swings don’t bother me much, so felt good going into this WOD. I stepped up my game and used 62# KB. Stuck with the normal 24in box for jumps since there were going to be so many. I completed 8 full rounds plus 13 swings.

Finisher

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

  • K2E
  • Tuck Jumps

I’m so much better with my kip on the K2E now. I knocked out the first 10 unbroken. Total time of 4:55.

Hero: Erin

Even though I worked out or ran Monday through Friday, I still put on 5 pounds during the week due to all of the food and deserts I ate at the work meetup in Florida. I’m home now so will get back to Paleo and should be able to drop the weight by the end of the week.

Today was my first workout at the new Survival Fitness location. The pull-up rig is much nicer than the moving bars at the old location, because this thing doesn’t budge.

Warm-up

  • 4 rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 30 Squats (holding PVC as if it were a pole)
  • 20 PVC Pass-thrus
  • 30 PVC OHS

WOD

“Erin”
Five rounds

  • 15 DB Split Clean
  • 21 Pull-ups

The workout calls for 40# DBs, so that’s what I used. The split cleans ended up being much harder than expected. I split them up into 3 sets of 5 during every round. In the first round I knocked out 15 kipping pull-ups in a row for a new unbroken PR (beating 12 as my previous best). I finished in 21:13.

For the rest of the class we did some mobility work.