The warm up was mostly meant to get your legs pumping. Given that Tuesday's work out was heavy on the legs, the idea as to get the muscles warm and to prevent any lactic acid from just sitting in your muscles. It wasn't exactly easy, but just make sure you keep your legs going for all 30 seconds for each exercise.
For the WoD, it was a Dirty 30 work out, so it focused on abs. For simplicity, I wrote out what Dirty 30 entails; just make sure that you do full rounds (i.e., don't do 90 sit ups in a row, make sure you do 30 sit ups, 30 elbows-to-knees, and 30 V-ups before you start with sit ups again). I think most people did the exercises as prescribed, and times ranged from about 17 minutes to 26 minutes. You're only allowed to replace the jump rope for jumping jacks or jump tucks if there isn't a rope around. Also, if you know how to do double-unders, you can't do singles anymore.
Warm Up
3 rounds of:
- 30 seconds of running in place
- 30 seconds of quick feet
- 30 seconds of mountain climbers
WoD
- Dirty 30
3 rounds of:
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
- 30 incline push ups
- 30 double-unders OR 90 single-unders OR 90 jumping jacks OR 30 tuck jumps
- 30 dips
- 30 double-unders OR 90 single-unders OR 90 jumping jacks OR 30 tuck jumps
- Dirty 30
3 rounds of:
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
Exercises
- Quick Feet
You're sort of running in place, but the idea is to step as many times as possible in the allotted time. That means that you're taking really small, quick steps, and you should stay on your toes the whole time. Most people end up hunching over slightly to help facilitate this (it's hard to do this while standing straight). Try to maintain the same speed for the entire time. - Mountain Climbers
Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward; essentially, switch which leg is forward & which leg is in the back in a single motion. Do it again to switch the positioning again. You'll want to keep doing that as many times as possible during the 20 seconds. The exercise is commonly called "mountain climber" because it's analogous to what you would do if you were climbing a steep hill/mountain. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work. - Elbows-to-knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep. - V ups
Lie on your back, putting our hands parallel to the ground “above” your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a “V” shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Incline push ups
Use the same platform as you used for the incline push ups. Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Try to keep yourself honest about your form even in the later rounds when you're tired. - Double Unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off. If you need to, alternate between single and double-unders to keep a steady rhythm going. Only the double-unders count if you do that, though - Single Unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping. - Tuck jumps
Jump in the air, bring your hands out in front of you, and try to get your knees to hit your hands. This should only be an option if you don't know how to do double-unders or if you don't have a jump rope handy. - Dips
Set up a platform with 4 risers on each side. Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier
As always, have fun with it.
26:40, I was last again
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