Allan wasn't here for this WOD, and I can't remember what happened to me, but it sounds like a good group did show up. Great job to those that showed up!
For the WoD, as always, pay attention to your form.
Warm Up
2 rounds of:
- 25 jumping jacks
- 5 pushups
- 10 situps
- 15 squats
WoD
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
- 5 Dumbbell Push Press
- 10 Situps
- 10 Dumbbell Swing - Weak Side
- 10 Dumbbell Swing - Strong Side
Exercises
- Pushups
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. - Situps
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. - Air 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. - 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. - Single Dumbbell Swing
Just use one dumbbell - and go heavy (most guys used 15lbs, most women were using 8-10lbs). Grab it with your strong hand, wrap your off-hand around your strong hand. You want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arms locked. Because it's a light weight, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back.
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