I had to miss this one, as well, but Al sent it to me so I could post it. It's a short WOD, but it's going to work your legs quite a bit: the combination of overhead lunges and jump squats is going to take its toll.
Given that, you'll want to make sure you warm up your legs before you start. You'll also want to be careful when holding the weight above your head. It's not very likely that you'll drop the weight on your head, but there's no point in being careless and finding out how much damage that can do.
WoD
As Many Rounds As Possible (12 minutes):
- 20 steps overhead walking lunge (left/right = 2)
- 15 Russian twists
- 10 jump squats
Exercises
- Overhead Walking Lunge
Grab two dumbbells; most people usually use 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 (or moving left & right = 2 reps). Keep your arms locked the whole time. If you need to rest, just put down the weight rather than bending your arm.
- 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).
- Jump Squats
Do a normal air squat, but as you come up to finish the squat, jump straight up in to the air. You finish the rep when you land and reset yourself. It's not uncommon for people to go right in to the next squat, though. This is okay so long as you're not bending over and losing the lumbar curve in the process. Basically, you don't get to cheat on your form because you're jumping.
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