2011.05.17

Today's WoD is one of the famous AMRAP ones. One movment for 15 minutes. Most of the guys used 15lbs and were able to hit about 180 reps. The ladies used between 10 - 15lbs and rangeds from 180 to 140. Most people that used paper to count, counted by 10s.

Since you will be doing the same motion over and over again, make sure to watch your form, especially towards the end of the 15 minutes.

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Warm Up
15 minutes max

• 50/150/150/100 (double-under/jump rope/jumping jacks/jump squat)
• 50 sit ups
• 40/120/120/80 (double-under/jump rope/jumping jacks/jump squat)
• 40 sit ups
• 30/90/90/60 (double-under/jump rope/jumping jacks/jump squat)
• 30 sit ups
• 20/60/60/40 (double-under/jump rope/jumping jacks/jump squat)
• 20 sit ups
• 10/30/30/20 (double-under/jump rope/jumping jacks/jump squat)
• 10 sit ups

WoD
As Many Rounds as Possible (AMRAP) in 15 minutes

• Squat Clean into Push Press

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Exercises

• Jump Squat
  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.
• 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.
• Squat Clean into Push Press
  Grab a set of dumbbells (heaviest anyone used was 15lbs). Stand with your feet about shoulder-width apart, and hold the dumbbels at your side (this starting position is a "high hang").
  
  From the start position, aggressively shrug your shoulders while keeping your arms locked. It might sound silly, but that shrug is what kicks off the momentum for the rest of the lift. It's far more important with heavier weight, but you want to build good habits regardless of how much you're lifting.
  
  The next step, starting from the shrugged shoulder position, is to quickly bring the weights up to about shoulder level and squat down at the same time. It's actually less of a squat and more of a jump, since your feet should end up about one and a half shoulder-widths apart (with your knees pointing outward), and your arms should be inside of your legs. You want your knees to point outward when you finish to relieve stress on those joints. And as always, keep a good lumbar curve. If you find you're leaning over when you catch the weight, you're doing it wrong. You should end up in a quarter squat position.
  
  If you were to watch the path the weight travels, it should be completely vertical. If the weight travels in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. You also don't want the full weight on your forearms, so you should catch the weight in a "racked" position.
  
  You can almost think of it as letting go of the weight in midair, and positioning your body underneath the weight so that you end up in a squat with the dumbbell at your chest. Don't actually let go of the weight, that's all sorts of bad. However, it feels a bit like you're racing to get to the bottom of your squat before the weight comes up to your chest.
  
  From the bottom of your quarter squat, stand tall and press the dumbbells directly over your head. That means that your spine, your legs, and the dumbbells should all be in a vertical line. In practice, this feels almost like you're holding the weight behind your head. Your legs should be locked at the top of your press.
  
  Finally, bring the weights back down, and then back to the starting position to finish the rep.

As always, have fun with it.