2009.10.21

Today’s WoD was another modified version of One-Bar, so you’ll need a weighted bar for all of the exercises. Most of the guys used 12 lbs (Ramy used 20 lbs because we ran out of 12 lb bars), and the women used either 8 or 10 lbs.

Since we’ve done One-Bar before, you can compare your time to the last time. The idea is that you should see an improvement because you’ve got stronger.

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Warm Up

• 40 squats, 10 push-ups
• 30 squats, 20 push-ups
• 20 squats, 30 push-ups
• 10 squats, 40 push-ups

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Work Out
5 rounds of:

• 20 sit-ups with bar
• 20 wipers (with bar)
• 20 V-ups with bar
• 20 good mornings
• 20 sumo dead-lift high pull

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Exercises

• Sit ups with bar
  You can do these either from butterfly position (soles of your feet together) or with the soles of your feet on the ground. Lie on your back, holding the bar with your arms extended parallel to the ground (if you were standing, it’d be directly over your head). Do a sit-up, stopping at 90 degrees. Any more than that, and you’ll stop contracting your abs, so it’ll actually get easier. Also, don’t extend your arms/bar too far in front of you, because that’ll also eliminate the contraction of the muscle.


• Wipers (with bar)
  Lie on your back, and hold the bar in the air above your chest. Lift your feet so that they’re perpendicular to the ground. Swing your legs to one side, bring them back to the middle, and then swing them to the other side. That’s 1 rep. You can move the bar in the opposite direction as your legs for balance (if you’re swinging your legs to the left, move the bar to the right), but the prescribed motion is to keep your bar still.
  Scale down: Bend your knees


• V-ups with bar
  Lie on your back, arms extended parallel to the ground. Swing the bar up and bring your legs up at the same time, so that they both end up perpendicular to the ground. You’re supposed to touch the bar to your legs.
  
  Scale down: Hold the bar above the ground above your chest, and just bring your legs up to the bar.


• Good mornings
  Stand up, resting the bar on your shoulders, behind your neck. Keep your feet about shoulder-width apart, and bend your knees slightly. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground.


• Sumo dead-lift high pull
  I think you guys have done these with dumbbells. If not, hold the bar in the middle so your hands are about 3 inches apart, and keep your feet about 1.5 shoulder widths apart. Do a squat and keep your hands between your legs, keeping a good lumbar curve. Come up, aggressively shrugging your shoulders as you do that. Finish by bringing your hands/bar to about your chin. Bring the bar back down to the squatting position to finish the rep.