I missed this WOD, but Al sent it to me. It's a partner WOD, so you'll have a lot more fun if you can grab a friend. The idea is that only one of you can do reps at a time. While you're doing your reps, your partner rests, and vice versa. In other words, take turns doing one round at a time. You can technically do this yourself, but you'll want to give yourself a minute or two of rest between rounds to simulate the same type of work out.
As far as safety goes, concentrate on the box jumps. It should be fine if you make sure that the platform is stable, but you can hurt your legs if you land wrong or your footing slips.
WoD
As Many Rounds As Possible (in 30 minutes) of:
(Only one person does reps while the other person rests. Essentially, take turns doing rounds)
Exercises
- Box Jumps
You'll need to set up a platform with risers. I usually see between 3 and 5 risers. 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 steps up onto the platform first (and which legs steps off the platform first).
- Push Ups
You want your entire body straight/rigid, without a bend at the waist. Maintain this position the whole time, regardless of whether you're moving or not. 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.
- Sit Ups
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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