2009.10.08

Today’s WoD was a modified version of “One Bar,” so pick a bar whose weight you’re comfortable with, and stick with it. The guys used 12 lb bars, and most of the women were using either 8 or 10 lbs.

Warm Up3 rounds of: 5 push ups
10 sit ups
15 squats

Work Out
5 rounds of: 20 sit ups with the bar
20 wipers
20 leg ups with the bar
20 good mornings
20 overhead squats (with the bar)

Exercises
· Sits ups with the barLie down on the ground, holding the bar extended “over” your head (if you were standing, you’d be holding it directly over your head). Do a sit up, bringing the bar in front of you as you do so. You can do these either from butterfly position (soles of your feet touching each other) or from normal sit up position (soles of your feet touching the ground, knees bent).Scale down: Put the bar on your chest, and do a crunch instead of a full sit up
· WipersLie down on the ground, hold the bar up in the air above your chest. Bring your legs up, perpendicular to the ground. Swing your legs to one side, just like a windshield wiper (hence the name). If you can, touch them all the way to the ground. That’s one rep. Bring them back to the middle, then to the other side for the second rep. If you’re doing it right, you’ll work your oblique’s.Scale down: Bend your knees rather than keeping your legs straight up.
· Leg ups with the barThese are like modified V-ups. Lie down on the ground, hold the bar up in the air, above your chest. Keeping your legs straight, bring your legs up to touch the bar for a rep.Scale down: Bend your knees as you bring them up
· Good morningsStand up, put the bar on your shoulders behind your head. Keeping your knees slightly bent, bend at the waist like you’re bowing. Keep your eyes forward the whole time.
· Overhead squatsStanding, hold the bar over your head with your arms locked. Your arms should make a “Y” shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). Do a squat, keeping your arms locked as you go down & come back up.Scale down: Put the bar on your shoulders, behind your head, and then do your squat. It’s like doing a back squat on the machines.

Have fun.