I knew I'd seen this one before, but for some reason I couldn't find it anywhere in my email. Honestly, I have no idea why it just sat there, so my apologies for being late with this one. It's a variation on one of the very first WODs I ever did: an AMRAP of 5 push ups, 10 sit ups, and 15 air squats. Of course, people have gotten a lot better at this since then, so it's just a tad harder.
You'll need both a platform with risers and a barbell for this. Mind your back when you're doing the weighted squats, as you can hurt yourself even if you don't use that much weight. Admittedly, it'll take a lot more reps, but since you're in the business of doing precisely that, it's not unheard of for this to be a concern.
Skill
3 attempts:
- Broad Jump
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 5 decline push ups
- 10 V-Ups
- 15 back squats with barbell
Exercises
- Broad Jump
This is one we haven't done before, but you're essentially going to try to jump as far as possible from a standing position. In order to generate the momentum you'll need to jump forward, you need to do a quarter squat from a standing position. Many people naturally swing their arms backwards as they do this. Of course, the next step is to violently reverse all of that backward momentum. Swing your arms forward and jump forward as far as you can, landing on both feet. You'll want to land with your knees bent in order to absorb the impact of the jump. Once you're sure you're stable (i.e., you're not tipping over in any direction), stand straight up to finish the rep.
In this case, you get 3 attempts to jump as far as you possibly can.
- Decline Push Up
Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the most I ever see anyone use is 6). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep.
Scale down: Put your knees on the platform instead of your toes. That reduces some of the weight that you have to push off the ground, so it makes it a bit easier.
- 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
- Back Squat with Bar
Grab a barbell and weight it with as much weight as you can handle (usually people use around ~65lbs). Lift the bar and then rest it on your shoulders. From this position, do an air squat. Make sure you keep a good lumbar curve the whole time (you can tweak your lower back otherwise), and you bend at least far enough so that your thighs are parallel to the ground. Come back up to the standing "racked" position to finish the rep.
No comments:
Post a Comment