The goal is two-fold: do as many reps as possible for each exercise, and try to maintain the same number of reps from round to round. The second goal is probably harder than the first, but try to keep it up for all 3 rounds.
Also, there is no additional rest between rounds. You get 30 seconds between the burpees and the next set of push presses. Basically, you get 30 seconds of rest between whatever exercise you're doing and the next one, until you finish.
Because the WoD itself was guaranteed to take about 20 minutes, and you were doing the maximum number of reps you could, the warm up was very, very light. In fact, it was practically non-existent. Don't worry, though, you'll still get your exercise in, and you're not going to hurt yourself. Just make sure you keep good form on your reps, and you'll be all right.
Warm Up
- 3-5 push presses
- 3-5 air ball throws
- 3-5 jumps on jump box
- 3-5 overhead squats
- 3-5 burpees
WoD
3 rounds of:
- As many push presses as possible in 60 seconds, 30 seconds of rest
- As many air ball throws as possible in 60 seconds, 30 seconds of rest
- As many jump box jumps as possible in 60 seconds, 30 seconds of rest
- As many overhead squats as possible in 60 seconds, 30 seconds of rest
- As many burpees as possible in 60 seconds, 30 seconds of rest
Exercises
- Push press
Grab two dumbbells (most guys used 15 lbs, most women used 10lbs). Hold the two dumbbells slightly above shoulder level with your knuckles/palms facing away from your body. That's the "racked" position.
Do a quarter squat, and press the dumbbells directly over your head as you come up. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Because you do a little bit of a squat, your legs generate most of the momentum to drive the weights up. Make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. Bring the dumbbells back to beginning/racked position to finish the rep - Air ball
Grab a medicine ball you're comfortable with (highest anyone used was 16lbs, lowest was 8lbs). Hold the ball at chest level, and do a full air squat (go all the way down). As you come up, throw the ball up in the air. Ideally, you want to throw the ball up about 2 or 3 feet. Keeping your eyes on the ball, catch it at about chest level, and go back down into the squat position. That’s 1 rep. - Jump box
Set up the stackable risers with a platform on top of them (we only set up platforms with either 4 or 6 risers). Before you jump on it, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury. The full rep is to jump up on to the platform and then jump back down.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time. - Overhead squats
Grab one of the body bars. Use the heaviest one you feel comfortable with (for most people, that's 12lbs) Standing, 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. - Burpees
This is a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push-up, 4) jump back to the squatting position, 5) come up from squatting and do a jumping jack.
Note, there is no scale down for this exercise since we're trying to do as many reps as possible. If you need to do them slower, go ahead.
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