For the WoD, as always, pay attention to your form, especially when you start getting tired, and you will get tired.
Warm Up
- 25 Jumping Jacks
- 2 rounds of:
- 10 Pushups
- 10 Sit Ups
- 10 Squats
- 10 Mountain Climbers
WoD
3 Rounds of:
- 60 seconds of pushups on Bosu ball (push)
- 60 seconds of V Ups
- 60 seconds of air ball (push)
- 60 seconds of sumo deadlift high pull (Pull)
- 60 seconds of push press (push)
- 60 seconds of rest
Exercises
- Pushups on Ball
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended. The tricky part is that you use one of the workout balls and place your feet on them.
Most people find it easier to "roll" onto the ball and stop when their feet hit the ball. - 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 way - Air Ball
Grab a medicine ball you're comfortable with (highest weight is usually 16lbs, lowest is 10lbs). Hold the ball at chest level, and do a full air squat (go all the way down). As you come up, throw the ball up in the air. Ideally, you want to throw the ball up about 2 or 3 feet. Keeping your eyes on the ball, catch it at about chest level. That’s 1 rep.
In practice, most people don't stop when they catch the ball, and they go into the squat for the next rep in a fluid motion. So long as you keep a good lumbar curve in that process, that's okay. - Sumo Deadlift High Pull
Grab a weighted bar; most people used the 12lb body bars. It's up to you how far apart you hold the bar, but it should be no more than shoulder-width apart. Keep your feet about 1.5 shoulder widths apart, and do a squat. Keep your hands between your legs, so that the bar is off the ground about as high as the middle of your shin. Come up from the squat, aggressively shrugging your shoulders as you do that (it might seem a little silly, but with heavier weight, the shoulder shrug is important to help drive the momentum). Finish by bringing your hands/bar to about your chin. This is one of the few times that you want your elbows to flare out to the sides; it should look like your forearms are roughly parallel to the ground. Bring the bar back down to a standing position to finish the rep. Realistically, most people go right into the next squat/high pull; that's okay, so long as you don't compromise the curve in your lower back to do so. - Push Press
Grab two dumbbells (heaviest weight is usually 20 lbs). Hold the two dumbbells at about shoulder level. You can hold them with both your palms facing away from your body so that you could see both palms in a mirror, or you can hold them so your palms face inward toward your body & face each other (the "hammer fist" position).
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.
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