This one was a repeat from Feb 2, 2016, so it might seem familiar to you. That said, this WOD involves a partner, and everyone wanted to be the best team. It's technically up to you how to split up the reps, but only one person can do reps at a time. In practice, everyone just ended up taking turns doing one round at a time. That way everyone worked different parts of their body. Having a partner always helps because you can rest a little bit, but more importantly, because most people don't want to let their partner down. I distinctly remember telling myself I could keep going because my partner wasn't slowing down at all.
The timing of the WOD is a little different; you're basically going to do the same WOD twice, but for different amount of times. In both cases, you're going to do the WOD with a partner. You don't start over for the second WOD; just pick up where you left off. If you were in the middle of doing push ups when the clock ran out for the first WOD, finish your set of 5 push ups when the clock starts for the second WOD.
The cash out should be done in a group, with two teams going against each other. In order for the team to get a rep, everyone has to come up and come down at the same time. The idea is that you do them as a team. The two teams race against each other, and every one on the losing team has to do burpees equal to the number of sit ups that they lost by. So, if one team finishes 90 sit ups and the second team finishes all 100 sit ups, every one on the first team has to do 10 burpees. In our case, we did guys against girls. The girls killed us. We ended up having to do 24 burpees. I'm never getting into a sit up competition with any of them.
As far as safety goes, watch your form on the front squats. If you get sloppy about your form, you might tweak your back. Like I've heard a coach say, protect your back with strict form. You also want to make sure the bar doesn't roll anywhere when you're jumping over it, so you don't roll an ankle or otherwise hurt your legs. One of the risers is often enough to hold the bar in place.
Warm Up
2 rounds of:
- 10 jump squats
- 10 bottom downs
- 10 side lunges (left/right = 1)
- 10 arm circles
WoD
With a partner, As Many Rounds As Possible (in 10 minutes) of:
- 5 push ups
- 10 front squats
- 10 barbell lateral jumps (left/right = 2)
Rest 1 minute
With a partner, As Many Rounds As Possible (in 5 minutes) of:- 5 push ups
- 10 front squats
- 10 barbell lateral jumps (left/right = 2)
Cash Out
In 2 teams, do these as a group: Everyone on the losing team has to do burpees (1 burpee for every sit up that you lost by)
Exercises
- Jump Squat
This one starts like a normal air squat, from a standing position with your feet about shoulder-width apart. This time around, there are different rules for the warm up than the WOD. For the warm up, you don't have to go all the way down to parallel. You're going to do a lot of them later anyway, so save some strength for the WOD. For the WOD, make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees (i.e., "break parallel").
Regardless of when you do them, you want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues.
For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. However, as you come up to finish the squat, jump straight up in to the air. You finish the rep when you land and reset yourself. It's not uncommon for people to go right in to the next squat, though. This is okay so long as you're not bending over and losing the lumbar curve in the process. Basically, you don't get to cheat on your form because you're jumping.
- Bottom Down
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Side Lunge
The name is fairly self descriptive, you're basically going to work your legs in a lateral direction. From a standing position, take a big step to one side (laterally). You want to step a bit more than two shoulder-widths apart, keeping the leg that didn't step perfectly straight. When the stepping leg touches the ground, bend that knee and bring your hips down to the ground. Essentially, you're squatting down. Both feet should be facing the same direction at all times.
As with all squats, remember to keep your chest up and facing forward. Don't bend forward or round your back as you do this. You want your legs to do the work, and your abs to stabilize your torso. Come back to the starting position, and then step with the other leg (to the other side) so that both legs get a chance to do the squat.
This time around, you have to step to each side in order to get credit for a rep (or, "left/right = 1" for short).
- 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.
- Push Up
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.
- Front Squat
Hold the barbell at about shoulder level, with your palms facing away from your body so that you could see both palms in a mirror. In a sense, the weights are "racked" against your chest. 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 lots and lots of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell in this position, do a squat. The same rules apply as always: keep a good lumbar curve while you do this, keep your weight on your heels, keep your head up & look forward, and keep your chest facing forward (don't bend over). With weight in your hands, these cues become more important. If you do enough reps poorly, you can tweak your back. Incidentally, this is also why we try to learn good from with air squats; so that it's habit by the time you put weight in your hands.
- Barbell Lateral Jump
It's pretty much exactly what it sounds like: put the barbell down and make sure that it doesn't move (you can use one of the risers to make sure it doesn't roll). You have to jump over it, so both feet have to leave the ground at the same time (as opposed to stepping over with one foot first). Remember, jump from side to side, not forward and backward. This time around we counted a rep every time your feet landed on either side of the barbell. For simplicity's sake, it's "right/left = 2."
- 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.
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
As always, have fun with it.
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