2009.08.26

WOD
4 rounds for time of:

• 25 Double unders
• 25 Thrusters
• 25 Push ups
• 25 Sit ups
• 25 Weighted lunges with dumbbells (left/right = 1)

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Exercises

• Double Unders

  Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.

• Thrusters

  You'll need a barbell for the warm up, but you can do the WOD with either a barbell or dumbbells. Either way, the motion is the same. If you're using a barbell, leave the weight off for the warm up. For the WOD, weight it as heavily as you can handle; most people use between ~45lbs and ~90lbs.

  To start, hold the weights slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.

  Keeping the weight racked against your chest, do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the barbell directly over your head, until your arms are fully extended. Push the weight straight up & down, since any horizontal motion will put undue stress on your shoulders.

  To finish the rep, you have to bring the weight back to a rack position. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the weight at the top, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time.

• Push Ups

  You want your entire body straight/rigid, without a bend at the waist, and you want to maintain this position the whole time. If you start dropping your waist, you're not doing it right. Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.

• Sit Ups

  Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.

• Weighted Lunges (Dumbbells)

  Hold the weights at your side, one on each side. You can also hold them on top of your shoulders, if that feels more comfortable. The idea is to weigh yourself down with the weights, so both ways work.

  Do a lunge with either leg forward, and then do a lunge with the opposite leg forward. You need to bring both legs forward once in order to get credit for a single rep (we call this "right/left = 1" for short). Make sure that you bring your front leg forward far enough that your knee isn't farther forward than your foot; that puts undue stress on your knee. Also make sure to plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible.