This WOD was one where you had fun with a barbell. Given that, make sure you give yourself some space and weight your barbell so that you can handle it for a full 15 minutes. You want to be able to push yourself for as much of the full 15 minutes as possible.
As far as technique goes, you'll have to be mindful for every single exercise. Both the thrusters and rows can hurt your lower back with poor form. With the jumps, you just have to watch where you're jumping; you don't want to sprain an ankle or otherwise face plant if you land in an awkward position.
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 5 thrusters
- 10 barbell rows
- 15 barbell jump overs
Exercises
- Thrusters
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. 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 a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell racked against your chest, do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the barbell directly over your head, until your arms are fully extended. Push the barbell straight up & down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the weight back to a rack position. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the barbell, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time.
- Barbell Rows
Use the same barbell that you had for the thrusters, and put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is as close to flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps.
Once you've finished all of the rows, kneel down to put the weight back down on the ground.
- Barbell Jump Overs
It's pretty much exactly what it sounds like: put the barbell down and make sure that it doesn't move (you can use one of the risers to make sure it doesn't roll). You have to jump over it; jump from side to side, not forward and backward. Each time you jump over the bar is one rep.
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