This one was actually a couple of short WODs combined together. For the first WOD, you'll need a jump rope if you've got access to one. You can substitute risers and a platform if you don't have one of those, but a jump rope is preferable. Also, if you can do double-unders, you're not allowed to switch to single-unders. If you're looking for a target number for the first WOD, Al suggested 5 rounds was a pretty good goal.
The original intention wasn't to limit the second WOD to a set time, but because there was a class coming in after us, we capped it to 12 minutes. Almost everybody finished it in that time, and even the folks who didn't only went over by a few seconds. Also, if you're watching carefully, you'll notice that you're basically doing a Dirty 30 (3 rounds of 3 types of situp exercises, for 30 reps apiece)
Be very, very careful about how you do your snatches. This is one of those movements that can absolutely hurt your back if you're not careful, so practice a few times so that you have a good feel for what you're supposed to do. Slow down if you have to, but don't sacrifice your form for that exercise.
Warm Up
2 rounds of:
- 25 single-unders
- 10 mountain climbers (left/right = 1)
- 10 bottom downs
- 10 V-Ups
- 10 static inch worms
- 10 upward to downward
WoD
AMRAP - 10 minutes
- 30 double-unders OR 30 single-unders OR 20 jump box
- 10 single-arm dumbbell snatches (5 with weak hand, 5 with strong hand)
3 minute rest
3 rounds for time:- 10 push ups - hand release
- 30 sit ups
- 30 elbows-to-knees
- 30 V-ups
- 15 air squats
Exercises
- Single Unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
- Mountain Climbers
Get down on all fours, almost as 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."
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for a beat, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for a beat in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- V Ups
Lie on your back, putting your 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. Because you're lifting less weight with your abs, it takes some of the strain off of your core.
- Static Inch Worm
If you've ever done an inch worm before, this is a slight variation on that (you don't move forward or backward). If you haven't done them before, start from a standing position. Keeping your feet on the ground, reach down to touch the ground and move your hands forward a little bit at a time until you end up in a push up position. Once there, move your hands backwards until you are back to where you started. You don't have to stand back up to finish the rep, but you do have to bring your hands as close to your feet as possible (that depends on your flexibility). That's one rep. You would move your hands forward to start the next rep.
- Upward to Downward
This is basically a "judo pushup" if you've ever heard of that. If you're familiar with yoga at all, the starting position should look like the "downward dog." Regardless, the starting position is very similar to the static inchworm: start standing and reach down with your hands several feet in front of you. It's a lot like a push up position with a noticeable bend at the waist (your butt will be a bit higher in the air than your chest or lower body).
Lower your head towards the ground, then lower your chest and bring it forward in the same motion. It's not a straight up and down motion like a regular push up, it's more of an arc. You should also keep your lower body off the ground at all times. Continue the arc by straightening your arms and elevating your torso. When you finish the arc, your torso/chest should be facing forward with your lower body parallel to the ground. Now have your body travel the arc in reverse to complete the rep.
- Double Unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.
- Jump Box
Set up a platform with stackable risers. Shoot for at least 4 risers; the most anyone uses is usually 6 risers. Before you even start the WoD, 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. If it does move around at all, keeping your eyes on it should help prevent injury.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
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.
- Single Arm Dumbbell Snatch
You'll only need one dumbbell for this. Stand with your legs shoulder-width apart, with the weight on the ground in front of you. Bring the dumbbell straight up, and aggressively shrug your shoulders (this helps generate momentum). You want to pull it straight up, so your elbow should flare out with your forearm parallel to the ground as it gets close to your chest. Once the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. A couple of cues that can help are to keep your ear close to your arm, so that you are bringing the weight straight up and down. Secondly, think of the squat as an aggressive stomp/jump to get into the squat position and keep your weight back on your heels. You can also hold your off hand out in front of you to maintain your balance.
Also remember that you want a good lumbar curve at the bottom of that squat. Just because you have weight in your hands, you don't get to cheat on your form (arguably, it's far more important then). Once you're down at the bottom of your squat with the weight directly over your head, stand up. Remember to keep your arm locked the whole time. so that the weight is above your head. It's safe to bring the weight back down to finish the rep AFTER you have completely stopped moving your feet and you are in a standing position.
- Push Ups - Hand Release
Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, 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.
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way, but don't pull your neck forward or bend over as you do so. That releases the contraction of your ab muscles, so gives you less of a work out.
- Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks.
- Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. 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.
Used a 20lb weight, did 5 rounds for first WOD. 11:55 for the second.
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