The warm up was actually fairly quick; originally, we were only going to do 3 rounds but that wasn't enough of a warm up for the WoD. For the first 30 seconds, you have a legitimate choice between any of the exercises. The point is to get your blood pumping, so it's not like one exercises is that much better than the others. For the second 30 seconds, try to complete all three of the exercises in that time. Any left over time becomes rest. If you don't finish in 30 seconds, just start on the next round.
The WoD itself wasn't anything out of the ordinary, it just involved a lot of reps. You want to keep good form, as always, but it's not like any of the exercises are likely to hurt you.
Warm Up
4 rounds of:
- 30 seconds of jumping rope OR 30 seconds of jumping jacks OR 30 seconds of running in place OR 30 seconds of high knees
- In 30 seconds or less: 5 push ups, 10 sit ups, 15 mountain climbers (right/left = 2)
WoD
10 rounds of:
- 21 push presses
- 15 good mornings
- 9 squat jumps
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 - Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way so that your torso is perpendicular to the ground. - 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. Do it again to switch the positioning of your legs. For these, each time your leg comes forward, that counts as a rep (or, "right/left = 2," for short). - Push Press
Grab two dumbbells (heaviest weight was 25 lbs). Hold the two dumbbells at about shoulder level. Hold them with both your palms facing away from your body so that you could see both palms in a mirror, so that the weights are "racked" against your chest.
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. It's still a "dip then drive" movement, so make sure you do that quarter squat to generate the power for your press.
Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position. - Good Mornings
Grab a body bar (most people used 12lbs). From a standing position, 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 all the way to a standing position to finish the rep. - Squat Jump
Using the same body bar you had for the good mornings, 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.
Have fun with it.
17:49 (25lb dumbbells)
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