This one was a pretty quick one, with an emphasis on using a bar. However, you got to make up for that fact by doing an extra cash out that you're probably going to feel the next day.
A couple of the exercises involve holding the bar overhead, so be a little more mindful when doing those. We generally don't use enough weight to do serious damage, but bad form repeated over and over can hurt you just the same. Also, make sure you've got space for the burpees over the bar. Since you're jumping laterally, you'll need a little bit of space.
WoD
As Many Rounds as Possible in 10 minutes:
- 5 overhead squats with bar
- 10 lunges with bar in front rack position (right/left = 2)
- 15 burpees over bar
Cash Out
100 situps with bar overhead
Exercises
- Overhead Squats with Bar
Grab a weighted bar; most people used one of the body bars (10-12lbs), but the highest anyone usually uses iss 30lbs. Standing, hold the bar over your head with your arms locked. Your arms should make a "Y" shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head. Do a squat, keeping your arms locked as you go down & come back up.
- Lunges with Bar in Front Rack
Using the same bar that you've used for the squats, hold it at about shoulder level with your palms facing forward. You want the weight to be resting against the top part of your chest, and your upper arm and forearms should make two straight lines facing directly ahead of you. If you have enough strength and flexibility in your wrists, try to bring your elbows as high as possible. This forces your wrists to take more of the brunt of the weight, so only do so if you can handle the weight.
From this position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. Alternate which leg you bring forward, so that you work both sides evenly.
This time around, you get credit for a rep every time you bring one of your legs forward (or, "right/left = 2" for short)
- Burpees over Bar
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it runs parallel to the way your body is oriented for the push up portion of the burpee. You're going to jump sideways over it eventually.
With that little bit of pre-work out of the way, it's still 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 sideways over the bar. You're going to end up jumping back and forth over the bar (if the first jump is to your left, you'll jump to the right for your next rep). With a weight lifting bar, this forces you to jump at least a few 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.
Scale down: Step sideways over the bar instead of jumping. This takes less energy, but still makes you do the work.
Scale down more: 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.
- Situps with Bar Overhead
Lay on your back, and hold the bar straight up in the air; your arms should be perpendicular to the ground. Keeping your arms locked and your eyes on the weight, do a sit up. You will be keeping the bar in the air as you move your trunk.
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