Plyometric WOD

Posted on Posted in Backblasts
  • When: 11/09/23
  • QIC: Extinguisher
  • The PAX: Lifo, Septum, Bruiser, D-5, D-Nice

6 Pax posted at the Chop Shop and left the Cindy’s and ropes in their vehicles. YHC decided to get the heart rates going by introducing a plyometric beatdown.

Warmup

Hillbillies x 10

Don Quixote x 10

Reachers x 10

Willie Mayes Hayes x 10 sec hold L/R

Calf stretch

Raise the Roof x 10

Mosey to street sign and back to pavilion

The Thang:

45 seconds work 15 second rest x 2 Rounds w/ bonus exercises thrown in per Q discretion

Burpees

Squat Jumps

Toe Touch Merkins

Side to Side Donkey Kicks

Mtn Climbers

 

Round II 

Tuck Jumps

Mike Tyson’s

Single Leg Jumps

Moving Merkins

V-ups

 

Round III

Burpee to lunge jumps

Lateral jumps squats(Skiers)

Plank Jacks

Imperial Walkers

Makthar N Dyes

 

Round 4

Good Morning + double tap jumps

Squat X jumps

Hit the floor

Froggers

Single leg deadlifts jumps

Bonus exercises mixed into rounds

Leg raises, Hello Dollies, HR Merkin with Plyo jump(Scared Spiders), Running man’s, Groiners

COT

Counterama

Nameorama

Announcements: Christmas party, Whiskey exchange

Message:Outcomes are important, but effort is more valuable.

 

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