2014.04.24

I had a meeting, so I ended up missing this class. Luckily for me, Al sent me the WOD, so I'm posting it here. You'll need a platform for both the bent over rows and the box jumps, so set one of those up in advance. It's a 15 minute AMRAP (As Many Rounds As Possible), so you should be done in a relatively short amount of time.

You want to keep your back flat as you're doing the bent over rows, but realistically, you're probably not going to hurt yourself doing those. What's a bit more likely to happen is scraping up your shins on the box jumps. So, watch your step (heh) and look down as you're jumping. If you do misstep, it'll be slightly easier to recover if you're looking at the box. Otherwise, it's business as usual.

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WoD
As Many Rounds As Possible (in 15 minutes) of:

• 10 bent over rows (with barbell)
• 10 push ups
• 10 box jumps

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Exercises

• Bent Over Row (with Barbell)

  Set up a platform (most I ever see is 6 risers, but remember that you'll have to jump on top of this thing for the box jumps). With that in place, kneel on top of your platform and put the barbell on one side of it. You want the hand holding the weight to be hanging over the side of the platform. Bend forward until your back is flat (like a table top). Start from the bottom and pull the weight up to chest level. Bring it back down to the bottom to finish the rep.

• Push Up

  Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.

• Box Jumps

  You'll need the same platform/risers set up that you were using for the bent over rows. 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: Step 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.

As always, have fun with it.