Jumping with load


Nick | 12/07/2017 | 5

 

We’re going after a slightly new concept today – loaded jumping squats.  These will test our ability to brace and load dynamically through our squat pattern.

We’ll prep ourselves with 10 minutes of traditional back squats to warm up and tune in to where we’re at, and then its right into a five minute EMOM of 5 jumping squats each.

We’ll finish off in classic style with a burner of a 21-15-9.  Don’t stop on this one, just get it done.

Back Squats

warm up, then 10 minutes to do:

3-3-3-3-3

-then-

EMOM 5

5 jumping squats (95/65) (no heavier than 50% of earlier max)

-then-

21-15-9

wallballs (heavy.)

kettlebell swings (70/53)

*30 double unders


5 comments for “Jumping with load

  1. Josh Mc says:

    Str: 175#
    EMOM jumps: 85#
    WoD: 8:07 @ 25# WB, 63# KBS (1.75 pd), DUs

  2. Ben B says:

    STR: 235#. 95# for jumping
    WOD: 8:06 (maybe?) @ 25lb and 2 pood

  3. Roger says:

    STR: 205#
    WOD: 6:45. WB @ 20#, KB @ 1.5pd, 60 sec DU attempts

  4. Eoin says:

    STR: 215#
    WOD: 5:55. WB @ 20#, KB @ 1.5pd, 60 singles (should have tried DU attempts!)

  5. Jon says:

    Str: 205#
    WoD: 9:02 @ 25# (low target), 1.75 Pd, DUs

    I think holding onto the bar in between the sets of jumping squats was the biggest surprise today. That got uncomfortable reeeeeal fast.

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