Al had to miss this WOD, but he sent the WOD to everyone in advance. It was a relatively short one, since it was only a 10 minute AMRAP (as many rounds as possible). You'll need some space, though, to do a bunch of walking lunges. The most anyone finished was 5 rounds, if that gives you any indication of how hard the WOD was.
The exercises aren't particularly dangerous, but be careful with the overhead lunges. Any time you've got weight over your head, you want to be a little more careful. Also, you might want to lower the weight just a little bit (a couple of people did) to account for the fact that you're going to be holding it overhead for a while.
Warm Up
2 rounds of:
- 20 seconds of jogging in place
- 20 seconds of high knees
- 20 seconds of jumping jacks
- 5 T push ups
- 10 sit ups
- 10 bottom downs
- 10 downward to upward
As Many Rounds As Possible in 10 minutes
- 30 steps overhead weighted lunge (right/left = 2)
- 15 V-ups
- 5 burpees with hand release push ups
Exercises
- High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down.
- T Push Ups
Drop down on in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep.
- 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.
- 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.
- Downward to Upward
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.
- Overhead Weighted Lunge
Grab two dumbbells; most people used 10-15lbs. Standing, hold the weight directly over your head with your arms locked. You want your spine & the dumbbells lined up (the idea is to keep you from leaning forward on the actual rep).
From this position, walk forward by doing one lunge at a time. You're going to do a bunch of these anyway, so every step forward you take counts as a single rep. Keep your arms locked the whole time. If you need to rest, just put down the weight rather than bending your arm.
- V-Ups
Lie on your back, putting our 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
- Burpees with Hand Release Push Ups
A normal burpee is a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
For these, you have to modify the push ups (step #3) slightly. When you bring your chest to the ground, lift both of your hands off the ground. The idea is that it forces you to have good form by making absolutely sure that you go all the way down on your push ups. If you haven't gone all the way down, gravity will take care of the rest.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
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