Al forwarded this WoD to me, since I couldn't make it. I can, however, tell you that it's going to be all sorts of fun for your legs. Think about it: you're going to do a bunch of lunges, AFTER you have done a bunch of pause squats. Given that, make sure to stretch your legs well before. As far as the actual WoD, you'll have to do one more lunge every subsequent round. In simpler terms, you have to do 2 reps in the second round, 3 reps in the third round, and so on.
The pause squats can actually tweak your back if you're not careful, so be mindful of your form. The weighted lunges can also fall in the same category if you hold the weights in a rack position. Either way, you don't want to hurt yourself, so be good about your form.
Skill
15 minutes of:
- Pause Squats (Either front squat or back squat)
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 20 step ups
- 1 dumbbell lunge (Do one additional lunge every subsequent round)
Exercises
- Pause Squat
You'll want to weigh a barbell with as much weight as you can handle. The most I saw anyone use was 4 sets of plates on each side, so that worked out to about 90lbs total. You need to get the bar to a racked position, but you get to choose which one. You can either rack the bar against your clavicle/shoulders in front of you (a "front rack") or resting on top of your shoulders (a "back rack").
Once you've got the bar racked, 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. You need to pause for 3 seconds at the bottom of the squat. To make sure you're counting a proper 3 seconds, add in "thousand" after each number.
Once the 3 seconds are up, come back up to the standing "racked" position to finish the rep. You want to drive the weight up, not just stand up, so think about squeezing your glutes together to generate some momentum. It might sound a little silly, but that motion helps to really push the weight upward. Each time you come back up, that's one rep.
- 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.
- Weighted Lunge (Dumbbells)
Hold the weights at your side, one on each side. You can also hold them on top of your shoulders, if that feels more comfortable. The idea is to weigh yourself down with the weights, so both ways work.
Do a lunge with either leg forward, and then do a lunge with the opposite leg forward. You need to bring both legs forward once in order to get credit for a single rep (we call this "right/left = 1" for short). Make sure that you bring your front leg forward far enough that your knee isn't farther forward than your foot; that puts undue stress on your knee. Also make sure to plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible.
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