High jumps, scale if needed – Tue 1.09.18
Skill: Strict Pull Ups 4 x max reps
*scaling, practice kipping, or sub Ring Rows
Conditioning: For Quality 40-30-20-10 reps of:
– Box Jumps (30/24″)
– GHD Sit Ups
Scaling this WOD
If you have not completed 50 full-range-of-motion GHD sit-ups in a workout within the past month, perform your reps to parallel. If you have never performed GHD sit-ups in a workout, do AbMat sit-ups. Select a box height that allows you to keep a continuous pace. Stepping down or jumping down is acceptable.
30-20-10-5 reps for time of:
Men use 16-in. box
Women use 12-in. box
Practice the jumping mechanics outlined in The Box Jump video. If unable to jump to the recommended box, reduce the height. If you’re unable to jump, step up instead. Aim to complete the rounds of 30 and 20 reps in 3 sets or less.
40-30-20-10 reps for time of:
GHD sit-ups to parallel
Men use 24-in. box
Women use 20-in. Box
During your warm-up, practice the full range of motion GHD sit-up. Complete 3 sets of 5 reps with excellent technique. During the workout, perform all reps to parallel. Aim to complete each round within 3 sets. If at any time you are unable to complete a set of 10 unbroken reps, finish the remaining sit-ups using an AbMat.