2013.08.01

I had to miss this class as well, but Al was nice enough to send out the WOD before hand. There are only three exercises in the entire WOD, so that means you have to do a metric crapload of them before you are done. The format isn't horribly complicated: start with 10 reps of every exercise, do one less rep of every exercise each subsequent round, then go all the way back up to the original 10 reps. However, I wrote it all out to keep things simple (copy-paste makes life pretty easy).

The exercises aren't all that complicated, they're just slight variations on things that you've seen a bunch of times before. You'll need to set up a platform and grab a dumbbell, but otherwise, it's all pretty straight forward.

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WoD

• 10 platform step ups with dumbbell, 10 hand release push ups, 10 V-ups with single dumbbell
• 9 platform step ups with dumbbell, 9 hand release push ups, 9 V-ups with single dumbbell
• 8 platform step ups with dumbbell, 8 hand release push ups, 8 V-ups with single dumbbell
• 7 platform step ups with dumbbell, 7 hand release push ups, 7 V-ups with single dumbbell
• 6 platform step ups with dumbbell, 6 hand release push ups, 6 V-ups with single dumbbell
• 5 platform step ups with dumbbell, 5 hand release push ups, 5 V-ups with single dumbbell
• 4 platform step ups with dumbbell, 4 hand release push ups, 4 V-ups with single dumbbell
• 3 platform step ups with dumbbell, 3 hand release push ups, 3 V-ups with single dumbbell
• 2 platform step ups with dumbbell, 2 hand release push ups, 2 V-ups with single dumbbell
• 1 platform step ups with dumbbell, 1 hand release push ups, 1 V-ups with single dumbbell
• 2 platform step ups with dumbbell, 2 hand release push ups, 2 V-ups with single dumbbell
• 3 platform step ups with dumbbell, 3 hand release push ups, 3 V-ups with single dumbbell
• 4 platform step ups with dumbbell, 4 hand release push ups, 4 V-ups with single dumbbell
• 5 platform step ups with dumbbell, 5 hand release push ups, 5 V-ups with single dumbbell
• 6 platform step ups with dumbbell, 6 hand release push ups, 6 V-ups with single dumbbell
• 7 platform step ups with dumbbell, 7 hand release push ups, 7 V-ups with single dumbbell
• 8 platform step ups with dumbbell, 8 hand release push ups, 8 V-ups with single dumbbell
• 9 platform step ups with dumbbell, 9 hand release push ups, 9 V-ups with single dumbbell
• 10 platform step ups with dumbbell, 10 hand release push ups, 10 V-ups with single dumbbell

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Exercises

• Platform Step Ups with Dumbbell

  Set up a platform with at least 5 risers on each side. Holding a pair of dumbbells in your hands, step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep.

  Make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.

• Hand Release Push Ups

  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.

• V-Ups with Single Dumbbell

  Lie on your back, arms and legs extended parallel to the ground. Swing the weight up and bring your legs up at the same time, so that they both end up perpendicular to the ground. You’re supposed to touch the weight to your legs.

  Scale down: Bend your knees, and only bring the weight to your knees when you come up. You're lifting less weight this way, so it's easier.

As always, happy CrossFitting.