Al missed this class, so the inmates ran the asylum for this WOD. It was a 10 minute AMRAP that was mostly just body-weight, so you need minimal equipment for this one. All you need is a pair of dumbbells or a barbell, and a timer.
The only exercise to give you pause are the steps with weight overhead. I always tells people to pay extra attention when they have weight overhead, since it'd be really bad if you dropped that weight in an uncontrolled fashion. Still, just pay attention to that weight, and keep a good lumbar curve. So long as you do those two things, you should be fine.
WoD
As Many Rounds As Possible (in 10 minutes) of:
- 30 steps with weight overhead (left/right = 2)
- 15 V-ups
- 5 burpees with hand release push up
Exercises
- Steps with Weight Overhead
This is pretty much exactly what it sounds like: you need to get dumbbells or a barbell directly over your head and then walk with that weight there. How you choose to get the weight there is up to you, but it has to be done safely. There are several ways outlined here, but one of the simplest ways is to break it down into a bunch of smaller motions. First, do a deadlift to get the weight to about thigh level. Then, do a hang power clean to get the weight to your upper chest/clavicle area. Lastly, you can do a push press or a jerk to get the weights overhead.
Once you've gotten the weights overhead, maintain a good lumbar curve and keep your arms locked out. You don't want the weights to shift forward or backward, it should be directly over your spine. This is often described as having everything "lined up" (your back/spine, arms, and weight all make a straight line, perpendicular to the ground).
Now, walk forward. You have to take 30 steps total this time around. Each step forward counts as a rep (or "left/right = 2" for short).
- V-up
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.
- Burpees with Hand Release Push Up
A normal burpee is 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.
For these, you have to modify the push ups (step #3) slightly. When you bring your chest to the ground, lift both of your hands off the ground. The idea is that it forces you to have good form by making absolutely sure that you go all the way down on your push ups. If you haven't gone all the way down, gravity will take care of the rest.
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.
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