For the WoD, as always, pay attention to your form.
Warm Up
2 rounds of
- 5 Pushups
- 10 Sit ups
- 15 Squats
WoD
1 round of
- 50 Jump Box
- 50 Push Jerks
- 25 Dumbbell swing right
- 25 Dumbbell swing left
- 50 Lunges (rt / lft = 2)
- 50 V-ups
- 50 Supermans
- 50 Good Mornings
- 50 Jumping Jacks
- 50 Dumbbell Cleans
Exercises
- 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
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. - 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. - 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. - Push Jerk
Start from the same racked position as the overhead press: holding the two dumbbells slightly above shoulder level with the grips parallel to each other and your knuckles facing inward towards your torso.
From there, do a quart squat. Do a small hop, shoot the dumbbells straight up, and land in a quarter squat position. The idea is to land so that you have the weights raised above your head with your arms locked, and your body in a quarter squat position. In a way, you're almost trying to get your body under the weights rather than trying to get the weights above your head. From there, stand up with the weights still above your head. Finally, bring the weights back down to the racked position to finish the rep. - Single Dumbbell swing
Just like a kettle bell throw, but with a dumbbell (guys used 15-25lbs, women used 10-15lbs). 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 almost 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. - Lunges
There was a bit of difficulty added using a bar or a pair of dumbbells and hold those as you do your lunges (highest anyone went was a pair of 15lbs). Regardless of whether you use the weights or not, make sure you go all the way down on your lunges. Since we had to do so many reps, you don't have to do both side for a single rep. Instead, each side/leg is one rep.
Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support as you get tired, you can use your hands to push up off of your lead leg. - 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 - Supermans
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. - Good Mornings
Grab a weighted bar. Most people usually use about 12 lbs, although the highest weight anyone uses is usually around 30lbs.
Stand with your feet about two shoulder-widths apart and rest the bar on your shoulders behind your neck. Keeping your legs locked, bend at the waist (as if you’re bowing), and keep your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep. Unlike the other variation of this exercise, there shouldn't be a bend to your knees during any part of this. - Dumbbell Cleans
This is a two squat maneuver. You need to use the heaviest dumbbell you can use (most of the guys used 20lbs+, most women used 8-12.5lbs). You hold the dumbbell (using both hands and standing up) straight down. You do a squat so your hands almost touch the ground, then shoot-up with your shoulders held in. You then bring the dumbbell up to your chest in a rack position. Drop and do another squat. This takes a few reps to learn.
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