For the WoD, as always, pay attention to your form.
Warm Up
2 Rounds of:
- 5 Pushups
- 5 Slow Squats (6 seconds down / 6 seconds up)
- 5 Squats
- 5 Jump Squats
- 10 Mountain Climbers
- 25 Jumping Jacks
WoD
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
- 5 Burpees
- 10 Dips
- 10 Good Mornings with Bar
- 10 Overhead Squats
Exercises
- 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. - Jump Squats
This is a normal Air Squat with a jump at the end. - Mountain Climbers on a Box
Place your hands on the same box you will use for Jump Box and get into a postion if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
Both of your legs have to come forward one time to complete a single rep. For simplicity's sake, we describe that as "right/left = 1." - 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. - 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 - Good Mornings with Bar
Use the same bar that you had for the overhead squats. Standing, rest the bar on your shoulders behind your neck. Keep your feet about shoulder-width apart, and keep your legs locked. Bend at the waist (as if you’re bowing), keeping 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. Notice that this variation doesn't require a bend to your knees. - Overhead Squats
Grab a weighted bar; most people used one of the body bars (10-12lbs), but the highest anyone used was 30lbs. Standing, hold the bar over your head with your arms locked. Your arms should make a "Y" shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head. Do a squat, keeping your arms locked as you go down & come back up.
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