Warm Up
2 rounds of:
- 30 seconds of jogging in place
- 10 push ups (chest/hips touch the floor)
- 10 bottom downs
- 10 jump squats
- 10 arm circles (left then right, forward then backward)
WoD
As Many Rounds As Possible (AMRAP) in 15 minutes:
- 10 mountain climbers (left/right = 1)
- 10 box jumps
- 5 man makers
Exercises
- 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." - Box Jumps
- Set up a box about knee high. 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: Jump up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg comes down off of the platform first. For today's WOD, the only people who were allowed to step up were people with medical conditions or injuries. Everyone else had to jump up. - 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.
- 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.
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