2011.3.15

There is only one round... and the reps for 50, 40, 30, 20, 10, then start at 10 and go back up to 50. Watch on the single arm high pulls to half the reps with your right arm and the other half on your left.

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Warm Up

• 5 Pushups
• 10 Situps
• 15 Squats
• 20 Jumping Jacks

WoD

• 50 Decline Pushups
• 40 Jump Box
• 30 Leg Lifts
• 20 Single Arm High Pull ( Rt 10 then left 10)
• 10 Burpees
• 10 Decline Pushups
• 20 Jump Box
• 30 Leg lifts
• 40 Single Arm High Pull ( Rt 20 then left 20)
• 50 Burpees

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Exercises

• Air Squats
  Make sure that when you go down, your bottom ends up closer to the ground than your knees (this is called "breaking parallel"). If you have to do your squats slower to accomplish this, that's fine.
  
  Regardless of how far you squat, you want to keep your weight on your heels the whole time. That will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.
  
  Scale down: If you can't squat that far, you should aim to end up with your thighs parallel to the ground at the bottom of your squat.
• Decline Pushups
  Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the highest is usually 6 risers). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep./li>
• Jump Box
  Set up a platform with stackable risers. Shoot for at least 4 risers; the most anyone uses is usually 6 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
  
  When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your butt shouldn't be sticking out at all and your hips should be pushed forward.
  
  Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time.
• Leg Lifts
  Lie down on your back. Put your hands behind your lower back for added support. Lift your legs up, and then bring them back down for a rep. On the third rep, keep your legs up in the air and do scissor kicks 3 times: move your legs forward/backward opposite from each other. So when your left leg moves forward, your right leg moves backward (and vice versa).
• Single Arm High Pull
  This motion starts out very much like a dumbbell swing, if you're used to that. Use the same dumbbell that you used for the lunges. Do a squat, and keeping a good lumbar curve, 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/outward away from your body. Before the weight gets above your waist, pull the dumbbell straight back, as if you're pulling it toward your shoulder. The weight should finish at about shoulder level. Put the weight back down to finish the rep. If you do the motion correctly, the weight will swing away from you a little bit on each rep, so that you're not just pulling the weight straight up and down.
• Burpees
  It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground.
  
  Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.

As always, have fun with it.