2014.06.23

This one was a partner WOD, where only one person works at a time. The motions are pretty basic, but after 20 minutes of them, the fatigue will start to add up. To give you some idea of what to shoot for, one group managed to finish 22 rounds.

All of the exercises involve body weight, so there's less of a chance of hurting yourself. Still, make sure that you keep a good curve to your back when doing the air squats. You don't want to build bad habits and you can actually hurt yourself over enough bad reps (even if it's just body weight).

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WoD
As Many Rounds As Possible (in 20 minutes):

• 10 step ups
• 5 push ups
• 5 sit ups
• 5 air squats

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Exercises

• 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.

• Push Ups

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

• Sit Ups

  Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do.

• Air Squats

  Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.

As always, have fun with it.