I had to miss this one because of a mountain of work that refused to do itself, but I got a copy of the WOD. So, I present to you Monday's work out. It's going to be heavy on the legs, so be sure to get warmed up and stretch out. It'd suck to start doing step ups only to realize your legs aren't cooperating.
One other note is that Al mentioned there is a cash out. It's pure abs, but I'm not sure exactly what it entailed. I'd suggest doing a Dirty 30 style set of reps (3 rounds of: 30 sit ups, 30 elbows-to-knees, and 30 V-ups), but it's ultimately up to you.
There really isn't too much of risk of you getting hurt this time around other than the front squats. Just make sure you're good about your form for those. If you start bending forward, you can tweak your back.
WoD
As Many Rounds As Possible (in 10 minutes) of:
- 5 front squats
- 10 burpees
- 50 step ups
Cash Out
- Abs
Exercises
- Front Squats
Grab a barbell and weight it with as much weight as you can handle (most people used 40lbs, the most I saw was 60lbs). Hold the barbell at about shoulder level, with your palms facing away from your body so that you could see both palms in a mirror. In a sense, the weights are "racked" against your chest. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through 50 reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell in this position, do a squat. The same rules apply as always: keep a good lumbar curve while you do this, keep your weight on your heels, keep your head up & look forward, and keep your chest facing forward (don't bend over). With weight in your hands, these cues become more important. If you do enough reps poorly, you can tweak your back. Incidentally, this is also why we try to learn good from with air squats; so that it's habit by the time you put weight in your hands.
- Burpees
It's 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.
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.
- Step Ups
Set up a platform with one riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
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