For the warm up, you're just trying to get your muscles loose. You want to work hard enough that you're not going to hurt yourself during the actual WoD. You'll need to set up your platform for this, though, since you'll need it for the warm up as well as the WoD.
For the WoD itself, do the first two rounds with your weak hand/arm and the last two rounds with your stronger arm. The end result is that each arm will do 50 thrusters, 50 dumbbell swings, and 50 bent-over rows. You do the same amount of work with each arm, it's just a matter of which side goes first.
Warm Up
2 rounds of:
- 15 seconds of jumping jacks
- 15 seconds of running in place
- 15 seconds of step ups
- 15 seconds of step ups (double-time)
WoD
4 rounds of:
- 100 step ups
- 25 one-handed thrusters
- 25 one-handed dumbbell swings
- 25 bent-over row
Exercises
- Step Ups
Set up a platform with 1 riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep.
Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
For the warm up, just go twice as fast for the "double time" portions. It's the exact same motion, just done quicker. You'll want to stay light on your feet (try to avoid having your heels hitting the ground) to make this easier. - One-Handed Thrusters
Grab a dumbbell (guys used 15-20lbs, women used 10-15lbs), and hold it near your shoulder in the "racked" position. Do a full air squat (if you can, go lower). As you come up, press the dumbbell over your head, until your arm is fully extended. Push the weight straight up & down, since any horizontal motion will put undue stress on your shoulder. Bring the dumbbell back to the “racked” position to finish the rep.
For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbell and bring the weight back down before you start your next squat. You also want to keep a good curve on your lower back the whole time. - One-Handed Dumbbell Swings
Just like a kettle bell throw, but with a dumbbell. Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward until your arm is directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired, it's preferable to stop for a bit than to do these reps with bad form. - Bent Over Row
Using the same dumbbell, bend at the waist. You can either put a slight bend in your knees and bow (like a good morning), or you can put one leg in front of the other and bend over. Either way, keep your back as flat as possible (like a table top). Start from the bottom and pull the weight up to chest level. Bring it back down to the bottom to finish the rep.
As always, have fun with it.
18:16
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