For the warm up, you're mostly just trying to get your blood pumping a bit. In fact, cruise on the high knees. Bring your knees all the way up (if you can), but you don't have to run as hard as you can. You'll be working your legs soon after.
For the WoD itself, make sure to keep good form on the lunges. It's preferable to go slower and keep good form than to get sloppy and bang out more reps. That's actually true about everything, but it's especially important when you're holding weights over your head.
Warm Up
2 rounds of:
- 30 seconds of jogging in place
- 30 seconds of high knees
- 30 seconds of front-back jumping jacks
WoD
As Many Rounds as Possible (in 20 minutes):
- 10 jumping jacks
- 10 overhead weighted lunges
- 10 weighted step ups
Exercises
- High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down. - Front-back Jumping Jacks
Start with one leg in front of the other, then alternate. Jump back and forth between the two positions. As you do so, bring your arms up as if you were doing regular jumping jacks. It really is just like a jumping jack, the only real difference is that your legs move forward & backward instead of side-to-side. - Overhead Weighted Lunges
Grab a pair of dumbbells or a weighted bar; most guys grabbed a pair of 15lb weights, and most women grabbed a pair of 10-12lbs (heaviest anyone used was a 40lb bar). Standing, hold the bar over your head with your arms locked. 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).
From this position, do lunges. You have to do a lunge on each leg/side for a single rep. Keep your arms locked the whole time. If you need to rest, just put down the weight rather than bending your arms. - Weighted Step Up
Set up a platform with stackable risers; most people used 4-5, with the highest stack being 7 risers high. Use the same weight you used for the overhead lunges. If you've got dumbbells, hold them at your side. If you're using the bar, rest it on your shoulders behind your neck. With the weights in that position, step up on to the platform. Each time you come up and come back down is a single rep.
You can use either leg to step up, but make sure to alternate over the course of your 10 reps. You don't want one leg doing all of the work.
As always, have fun with it. Happy WoD-ing.
13 rounds
ReplyDelete