I had to miss this one, too; I tend to have a lot of meetings on Wednesdays. You're going to use your legs and your core a lot for this one. The WOD itself was a very simple one; there were a grand total of two exercises in the WOD. Of course, that means that you'll end up doing a bunch of those two exercises. Incidentally, make sure that you warm up your legs well. You're going to need them. Oh, and the cash out was a Dirty 30. You're going to need your core for that.
As far as safety goes, you'll want to mind your form on the thrusters and watch where you're jumping for the box jumps. You can tweak your back on the thrusters if you're not careful, and you don't want to slip and fall on the box jumps.
WoD
As Many Round As Possible (in 10 minutes) of:
Cash out
3 rounds of:
- 30 sit ups
- 30 elbows to knees
- 30 V-Ups
Exercises
- Thrusters
You'll need a barbell. Weight it as heavily as you can handle; most people use between ~45lbs and ~90lbs. 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.
- Box Jumps
You'll need to set up a platform with risers; most people use at least 2, but I've seen up to 5 on occasion. 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.
- 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. You have to touch your toes to get credit for the rep.
- Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. You want to move both your elbow and your knee during this motion, rather than keeping one static and touching the other one to it. Also, while you're doing this, your right leg will be straight out in the air about six inches off the ground. Then alternate, touching your left elbow to your right knee.
This time around, you only get credit for a rep once you've touched both elbows to both knees. We tend to call that "left/right = 1" for short.
- V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
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