2009.12.16

Today’s WoD was relatively light – finish times were in the 15 minute range (fastest was 12:30ish, slowest was 15:30ish). All in all, not too bad a workout.

Warm Up
30 seconds of jogging in place
30 seconds of sit-ups (as many as you can)
30 seconds of jogging in place
30 seconds of side-to-side (as many as you can)
30 seconds of jogging in place
30 seconds of V-ups (as many as you can)

WoD
5 rounds of: 5 thrusters
10 burpees
15 lunges (both legs for a single rep)
20 good mornings (with bar)
25 jumping jacks

Exercises
· Side-to-sideI think most of you have seen these before. If not, sit on the ground, raise your feet a few inches off the ground. Tap the ground to the side of you, then tap the ground to the other side. Essentially, you want to work your obliques. For added difficulty/balance, throw in bicycle kicks as you tap each side.
· ThrustersAgain, should be familiar: grab two dumbbells (heaviest was 25 lbs, lightest was 7.5 lbs), hold them about shoulder level with palms facing away from you. Do a squat. As you come up, press the dumbbells over head so that your arms are fully extended. Bring the weights back to the starting position. That’s 1 rep. You can go right into your next rep & make it a smooth motion, but you have to bring your arms/weights back to starting position before you start the next squat.
· BurpeesWe all know & love these. The catch today was that, short of injury, you weren’t allowed to cut out the jump at the end. You can either jump 3 inches off the ground & clap your hands above your head (harder) or do a jumping jack (easier). You can cut out the push up if necessary, but try doing the jump for all 50 reps.
· Good MorningGrab a weighted bar (heaviest was 12 lbs, lightest was 8 lbs). Rack it on your shoulders, behind your head/neck. Hold the bar wherever it’s comfortable, it doesn’t matter how wide your grip is. With a slight bend in your knees, bend at the waist as if you’re bowing. Keep your eyes forward & keep your back straight. Come back up to standing position to finish the rep.

Have fun with it, and hopefully I’ll see some of you tomorrow.