Tuesday 20 Nov 2007: J-SQ + BW-SQ #2


Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
  • A set of Bodyweight Squats
    (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.


  • A set of Half Squats
  • A set of Lunges
  • A set of Calf Raises
  • A set of Jumping Jacks

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1 comment:

MRE said...

Started with squats but after a few sets felt a sharp pain in left knee.
Not to be out done, got on trampoline and did sprint intervals instead:
5 mins warm up jog
30/90 sprint intervals x 5
5 mins warm down jog