Be sure to stretch before and after the WoD.
Have fun, be safe.
Warm Up
Drills:
- 30 seconds of running in place (scale up: quick feet)
- 30 seconds of high knees (scale up: double time)
- 30 seconds of jumping jacks
1 Round of:
- 400 meter row
- 50 jump box
- 50 dumbbell push press
- 50 step lunge
- 50 v-up
- 50 dumbbell bench press
- 50 dips
- 50 supermans
- 50 burpees
- 50 Medicine Ball Slams (use yellow medicine ball)
Exercises
- Row
Use one of the rowing machines in the gym, and set it around 7-9. - Jump Box
Set up stackable risers with a platform on top of them (most anyone used was 6). Before you jump on it, 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, to help prevent injury.
Jump up on to the platform, and stand straight up once you're on it (you can also think of it as bringing your hips forward). You want both your feet to land flush on the platform. The idea is to not stay hunched over the whole time as you're doing your reps. Jump back down, and make sure your hips come forward as you're jumping down, too.
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. - Dumbbell Push Press
Grab two dumbbells (heaviest weight is usually 25 lbs) or a weight bar. Hold the two dumbbells at about shoulder level. Hold them with both your palms facing away from your body so that you could see both palms in a mirror, so that the weights are "racked" against your chest.
Press the dumbbells straight up (DO NOT do a quarter squat - we usually do, but this time we didn't). At the top of the motion you want your arms fully extended.
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. - Step Lunges
Setup stackable risers with a platform on top of them (use 1-2 risers). Do a normal lunge, with your forward stepping foot landing on the box. Make sure you go all the way down on your lunges. In this case, each time one of your legs comes forward, that counts for one rep (or "right/left = 1," for short). 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, 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. - Dumbbell Bench Press
Grab two dumbbells or a weight bar. Lay on your back, on a bench, and bring the weights to around chest level, then push straight up. - Dips
Using the same set up that you had for the jump box, position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier - 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. - Burpees
It’s a 4-step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & jump a couple of inches off the ground (touch your hands above your head).
Since we only had to do 30 of these total, you're not allowed to scale down that much.
Scale down: Cut out the push-up, so for steps 2 & 3, you just kick out your legs and then jump back to the squatting position Scale down some more: Instead of kicking your legs out in the second step, step back with one leg & then the other. The end result is the same, but it’s not as tough. Still no push-up. - Medicine Ball Slams
Take a medicine ball, bring it over your head, and slam it onto the ground. Bend at the knees, bring back over the head, and repeat.
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