2009.11.11

Warmup:

Jump or step up on 1 level for 1 minute
30 situps in the next minute (finish situps so you can rest)
(5 rounds)


WOD:

25 Airball to pushups
25 Burpee to jump box

5 rounds for time

Since yesterday’s WoD had a funky exercise, I figured I’d do a write up for that one, as well. I’m too lazy to send two separate emails, so I’ll just include both yesterday’s and today’s below.

Wednesday’s Workout (i.e.,“Burpee day”)
Warm Up
5 rounds of: Jump or step up on 1 level for 1 minute
30 sit-ups in 60 seconds or less

Work Out
5 rounds of: 25 Airball to pushups
25 Burpee to jump box

Exercises
· Jump/step upIt’s just what it sounds like. Set up a platform with only 1 of the risers/stackables, and jump on/off or step on/off for 1 minute. I don’t suggest going too crazy with this, because you’re going to need your legs later
· Sit-ups in 60 seconds or lessYou’re allowed to rest as soon as you finish. If you finish in less than 60 seconds, you get to rest until the minute is up. If you take 60 seconds or don’t finish all 30 sit-ups, start on the jump/step for the next round without resting
· Airball to push-upThis actually ends up feeling like a modified burpee. Stand with your legs about shoulder width apart. Hold a medicine ball at your chest (heaviest anyone used was 16 lbs, lightest was probably 8lbs). Throw it up in the air about 2 ft. Keeping your eyes on the ball, catch the ball in front of your chest and do a squat as you catch the ball. Staying down on your squat, put the ball on the ground in front of you. Keeping your hands on the medicine ball, kick your legs out behind you into a pushup position. Do your pushup. Jump back to a squatting position, then stand. That’s 1 rep.Scale down: Don’t throw the ball in the air, just raise your arms as high as you can while holding the ballScale down again: Instead of kicking back to a pushup position, extend them one at a time. This makes it easier because you’re not “jumping” to pushup positionScale down more: Catch the ball & drop it immediately. If you have a medicine ball without the handles, it’ll end up where you want it, and it’s easier if you don’t hold it the whole timeAirball to push-ups are evil: Cut out the push-up
· Burpee to jump boxYou know how to do a burpee: Squat down, kick out your legs behind you, do a pushup, jump back into squat position, jump up & clap your hands together. The variation here is at the end. Instead of jumping straight into the air, you jump onto a platform with 4 risers/stackables (no one was brave enough to try more than that – these absolutely take a toll on you). Don’t clap your hands when you jump on to the box, and make sure you’re looking down to make sure you don’t slip/fall off the box.Scale down: Don’t kick back your legs, step back one leg at a time.Scale down more: Cut out the push-upI hate these, you know that?: Step up on to the platform instead of jumpingChanged my mind, I hate you: Don’t bring your legs back at all. Squat, stand, jump/step on to the box. Come back down to finish the rep.
This one took everyone a while, and we were all wiped out by the time we were done. It’s roughly equivalent to doing 250 burpees, so good luck.