2017.03.15

Two mighty and strong still went today. Kudos! Al did send the WoD for today, it comprised of 3 mini WoDs at 5 minutes each. Here's how they faired in terms of reps for each Wod:

• WoD 1 - 22 and 26 burpees
• WoD 2 - 40 and 30 hollow rocks
• WoD 3 -  27 (15lb dumbbell) and 23 (35lb barbell) thrusters

Way to go! If you end up doing this WoD, comment on this post with your reps! As usual, descriptions per Sam.

---

Warm up
2 rounds

• 50 steps to a single platform
• 10 bottom down
• 5 lunge to elbow
• 10 air squats
• 10 arm circles

---

WoD
5 minutes each

• WoD 1
• 200 step ups to a single platform
• Remaining time max burpees
• WoD 2 
• 200 step ups  to a single platform
• Remaining time max hollow rock
• WoD 3
• 200 step ups to a single platform
• Remaining time max thrusters

---

Exercises

• Step ups
  Set up a platform with one riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. It doesn't matter which leg comes up first or which one comes down first, but some people like to alternate after a set number of repetitions. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
• 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.
  
  Scale down: Step back into the push up instead of jumping.
• Hollow rock
  Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Without releasing the contraction of your abs, rock forward and back on your butt. Do not let your hands or feet touch the ground. Forward and back is 1.
• Thrusters
  You'll need two dumbbells for this. The traditional start has your knuckles facing away from you and the weights resting against the upper part of your chest (this position is often called "racking" the weights).
  
  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 two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders.
  
  Bring the dumbbells back to the “racked” position to finish the rep. 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 dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time.