This one was a partner WOD, so you'll need to grab someone else in order to do this one. You can theoretically do it by yourself, but it's not as much fun that way. One person starts with the push ups, but the second person isn't allowed to start reps of any exercise until the first person has finished. So, if the first person is working on dips, the second person can't start the dips until that first person finishes. This gives the first person incentive to keep going at a good clip. On the flip side, the first person can't start their next round until the second person has finished all of the exercises in that round. That gives the second person incentive to keep going at a good clip. Basically, everyone has a good reason to go as fast as possible, so as not to let the other person down.
Also, there is no upper limit on how many reps to do. I didn't write it out below for the sake of simplicity, but keep adding reps until the time is up. For example, the second round will be 6 push ups, 6 dips, and 6 hang power cleans. The third round would be 7 push ups, 7 dips, and 7 hang power cleans, and so on. Just keep adding one more rep of each exercise every single round. If you're looking for a goal, the farthest any team got was the round of 17 reps.
As far as safety goes, watch the dips and the hang power cleans. For the dips, mind the distance from the platform on the dips, since you can put undue strain on your shoulders if you're not careful. For the hang power cleans, protect your back by keeping good form. There are a ton of ways to do hang power cleans wrong, but most of them will tweak your back if you're not careful. So, be careful.
Warm Up
2 rounds of:
- 30 seconds of jogging in place
- 10 push ups
- 10 arm circles
- 10 hang power cleans (no weight, just the bar)
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 5 push ups
- 5 dips
- 5 hang power cleans
(Add 1 more rep of every single exercise each subsequent round)
Exercises
- Push Ups
ou 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.
- Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Hang Power Clean
You'll need a barbell, weighted as heavily as you can handle. I usually see between 45lbs and 90lbs.
The starting position for this is with the barbell around mid-thigh in front of you, with a slight bend to your waist (this position is considered a "high hang" so that's where the name comes from). Obviously, though, you have to get the barbell there from the ground somehow. The safest way to do this is actually to deadlift the barbell. In essence, keep your chest up, bend down, and then lift the barbell from the ground using your legs (not your back).
From that position, shrug your shoulders. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. Remember, though, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times.
The next step, starting from the shrugged shoulder position, is to quickly bring the weight up to about chest level and bend your knees a tiny bit at the same time. If you were to watch the path the weight travels, it should be completely vertical. If the weight travels in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the barbell near your chest/clavicle. You can almost think of it as letting go of the weight in midair, and positioning your body so that you can receive the weight with the weight at your chest. Don't actually let go, that can be all sorts of bad.
However, you'll find that because there's so much momentum and you're trying to "catch" the weight with your knees slightly bent, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest. As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. You can practice this one step at a time until the motion starts to feel more natural.
Lastly, just stand up straight while holding the weight at your chest. Once you've stood all the way up, you can drop the weight back down to thigh-level to start over. That's the end of a single rep. Now all that's left is to put it all together in a smooth motion.
- 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
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