I had to miss this class all week (meetings suck sometimes), but Al sent me the WODs. You'll need to set up some risers and grab a barbell, so give yourself a little bit of space. Remember, there is no set target for the number of reps you hae to hit. You just keep going for the full 15 minutes. I won't write out more than the first round, but keep increasing the reps until the clock says you're out of time.
For the cash out, they actually did the sit ups as a group. Basically, everyone has to come up for the rep to count. If someone needed to rest or didn't come all the way up, it didn't count (they got the dreaded "no rep"). You obviously can't do this on your own, so just do the 100 sit ups if you're by yourself.
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 1 push up
- 1 dip
- 1 back squat
(Add 1 rep of each exercise every subsequent round)
Cash Out
- 100 sit ups (as a team if you've got more than one person)
Exercises
- Push Up
You want your entire body straight/rigid, without a bend at the waist, and you want to maintain this position the whole time. If you start dropping your waist, you're not doing it right. Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- Dips
Set up a platform with risers; most people usually use at most 5 risers, though remember that your height makes a difference. For this movement, adding risers makes it harder, because the platform denotes how far you have to dip your body weight.
Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier
- Back Squat
Start with the bar resting on your shoulders, with your hands a little wider than shoulder-width apart. Make sure that the bar is resting on the muscles in your upper back, and NOT on your neck. Squeeze your shoulder blades together, since that'll force you into better posture and help protect your lower back.
From this position, do an air squat. Make sure you keep a good lumbar curve the whole time (you can tweak your lower back otherwise), and you squat at least far enough so that your thighs are parallel to the ground. Come back up to the standing "racked" position to finish the rep.
- Sit Up
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from 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.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
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