2009.11.23

Today’s WoD involved gym equipment, so you might want to try finding a corner of the gym or going during a time when there aren’t many people there. All in all, it took about 25 minutes to finish for most people.

For the WoD, the first 7 exercises can be done in any order. Avoid doing two similar exercises in a row (so don’t do push-press & thrusters right after each other), but otherwise, order doesn’t matter. The burpees and row have to be done at the end, though. For the women, if you can handle more than 15 lbs, go ahead.

Warm Up
5 rounds of: 1 min of jumping jacks
10 sit-ups, 10 side-to-sides, 10 V-ups in 60 seconds or less (any left over time is rest)

Workout of the Day
50 box jumps (4 levels high)
50 dumbbell swings (men: 45 lb dumbbell, women: 15 lbs)
50 jumping pull-ups OR lat pull-downs
50 push press (men: 45 lb bar, women: 15 lbs)
50 good mornings (men: 45 lb bar, women: 15 lbs) OR back extensions
50 thrusters (men: 45 lb bar, women: 15 lbs)
50 walking lunges (each leg = 1 rep)

50 burpees
500 meter row (on resistance of 9)

Exercises
· Side-to-sideSit down, and hold your legs in the air a few inches off the ground. While doing bicycle kicks, touch the ground to one side of you, then the touch the ground on the other side (hence the name). You have to touch both sides for a single rep.Scale down: Don’t do the bicycle kicks
· Jumping pull-upsSet up the platform underneath the pull up bar. In the Chevron gym, the easiest place to do this is at the rack where people usually do squats. You want to be high enough that you can jump & have your chin above the bar. You still want to pull at the top of the jump, though, so gauge how many risers to use based on your height. Most people used 3 or 4.Scale down: Add a riser to make the jump easier
· Good morningsIf you’ve never done these, grab a weighted bar & place it on your shoulders behind your neck. Keep your legs about shoulder-width apart, and keep a slight bend to your knees. Keeping your eyes forward, bend at the waist (like you’re bowing) & keep your back straight. Come back up to finish the rep. If you do it right, you’ll feel it in your legs (and not your back).
· Back ExtensionsIt’s that machine/thing where you put your legs in, and keeps them locked for you. You then have to raise your upper body to straighten it out. In the Chevron gym, it’s on that corridor between the cardio machines & the weights.
· ThrustersIf you’re using a bar, you’ll probably have to add the 5 lb magnets on either side. This should be something you’ve done tons of times, but make sure you do a legit squat before pressing the bar overhead.