2011.3.22

Al is out this week, but we have WODs! I wasn't able to make Tuesday, so now sure who showed up.

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Warm Up

• 25 Jumping Jacks
• 2 rounds of:
  • 5 Pushups
  • 10 Sit Ups
  • 15 Squats

WoD
As Many Rounds as Possible - 20 minutes

• 10 Incline Pushups
• 10 V-Ups
• 10 Jump Squat

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Exercises

• Incline Pushups
  Set up a platform with stackable risers (minimum of 4 risers, the most anyone usually uses is 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Keep yourself honest about your form even when you're tired, it's easy to not go all the way down on these reps.
• V-Ups
  Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
  
  Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this.
• Squat Jumps
  Lie face-down on a mat, with your arms outstretched in front of you on the ground. Simultaneously raise both your arms and legs a few inches off of the ground. Bring your arms & legs back down to the starting position. That's a single rep.
• Jump Squat
  Grab a weighted bar - 12 lbs for the guys, 8 or 10 lbs for the women. Rest it on your shoulders, behind your head/neck, with your arms a little wider than shoulder-width apart. Do an air squat, keeping a good curve in your lower back. As you come up, jump up in the air. As you come down, squat back down to finish the rep.

As always, have fun with it.