For the Warm Up WoD, you have 10 minutes to try to complete it. If you don't finish at the end of 10 minutes, just stop. This is actually one of the WoD's that has a name; it's called Annie (the named ones are used as benchmarks for performance). You should only substitute the single-unders if you can't do the doubles.
For the (second) WoD, make sure you're good about your form throughout all the rounds. You'll end up doing a bunch of thrusters, so it's easy to get sloppy and put extra strain on your shoulders or lower back. Try to avoid that as much as possible; there's no need to hurt yourself.
Warm Up
Annie:
- 50 double-unders OR 150 single-unders
- 50 sit ups
- 40 double-unders OR 120 single-unders
- 40 sit ups
- 30 double-unders OR 90 single-unders
- 30 sit ups
- 20 double-unders OR 60 single-unders
- 20 sit ups
- 10 double-unders OR 30 single-unders
- 10 sit ups
WoD
10 rounds of:
- 25 push-press
- 10 good mornings (with bar)
- 5 squat jumps (with bar)
Exercises
- 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. - 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. - 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 - Good Morning
Grab a weighted bar (most people used 12-15lbs). Stand up & rest the bar on your shoulders behind your neck. Keep your feet about shoulder-width apart, and bend your knees slightly. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep. - Squat Jump
Grab a weighted body bar (guys usually use 15 lbs, women use 8-12lbs), and put it on your shoulders, behind your neck. Hold the bar where it feels the most comfortable, roughly around shoulder-width apart. Do a squat. As you come up, jump up in the air at least two inches. Coming back to standing is one rep. Try not to land flat-footed, that will add unnecessary impact on your joints. In practice, most people go right into the very next squat right after the jump. That's okay, but make sure you do a full squat as you do this.
As always, have fun with it.
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