I had to miss this class, but Al forwarded the WOD along. It was an AMRAP, with a few movements thrown in that require some coordination. You'll need a pair of dumbbells, but that's about it.
WoD
As Many Rounds As Possible (AMRAP) in 15 minutes:
- 3 man makers
- 6 weighted jump squats with dumbbells
- 9 Russian twists (right/left = 2)
- 12 mountain climbers (right/left = 1)
Exercises
- Man Makers
Grab two dumbbells (most people usually use 10-15lbs). Start standing, with one weight at each side. Squat down and, still holding the weights, put the weights on the ground a little bit wider than shoulder-width apart. Kick your legs back into a push up position. Do the push up. Staying in the push up position, do a one-armed row with your weak hand (i.e., lift one dumbbell off the ground to about your chest while keeping the other dumbbell on the ground). The elbow of the hand that’s lifting should end up behind your back when you do this; otherwise, you’re not lifting high enough. Do another push up. Do a one-armed row with your strong hand. Jump back to squatting position, and then stand to the starting position. That’s one rep.
- Weighted Jump Squats
Using the same two dumbbells you used for the man makers, hold them at your shoulders. You don't need to actually rack them against your chest, since you won't be able to hold that position in mid-air anyway. Keeping the weights at your shoulders, do an air squat, keeping a good curve in your lower back. As you come up, jump up in the air. As you come down, squat back down to finish the rep.
- Russian Twists
Sit down on the floor with your legs out in front of you, then lift both of your legs off of the ground. If you have lower back problems, it can help to cross your legs in the air, since it'll take a little bit of the strain off of your back. Lean back a tiny bit, just enough so that you feel your abs contract. You don't want to overextend your back, so don't lean back any more than 45 degrees.
With the weight in your hands, rotate so that the weight moves to one side of you. Touch the ground if you can, but the most important part is that your shoulders stay still during this movement. The idea is for your obliques (the side part of your abs) to do the work, so your core should be doing the rotation. It's possible to keep your abs motionless and just use your arms/shoulders to move the weight from side to side, but that's bad form. One way to think about it is to think that you want your arms about shoulder width apart at all times, and you want your head to be pointing straight ahead between your arms at all times.
Every time the dumbbell passes across your body, that's 1 rep (or, "right/left = 2" for short).
- 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."
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