This one was also a Birthday WoD of sorts, since the numbers were all based on Al's birthday. You can probably guess the date based on the number of reps. That said, make sure you warm up your legs properly. This WoD is going to be heavy cardio (you're going to do a total of 700 single-unders), and there are thrusters. You're definitely going to need your legs, so warm up those muscles to prevent injury.
As far as safety goes, the thrusters are the biggest concern. Keep good form on those, even though you're only doing 10 at a time. You're going to do a total of 100 of them, and they add up. Even thrusters with light weight can hurt you if you do enough of them poorly. So don't do them poorly. No one wants to see you get hurt.
WoD
10 rounds of:
- 10 hand release push ups
- 10 thrusters
- 70 single-unders
Cash Out
- 100 sit ups
Exercises
- Hand Release Push Up
Get down in a plank position, with your body rigid and no bend at your waist. Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you don't actually bring yourself to the ground). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier.
- Thruster
Grab a barbell and weight it as heavily as you can handle; most people use between ~45lbs and ~90lbs.
To start, hold the bar slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. 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 a lot of reps. Regardless of how high you bring your elbows, the bar is "racked" against your chest.
Keeping the weight racked against your chest, do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the barbell directly over your head, until your arms are fully extended. Push the weight straight up & down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the bar back to a rack position. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the weight at the top, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time.
- Single-Under
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
- 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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