2017.06.05

Nina pulled a few folks together for a WoD. I unfortunately had to miss out. Basically it had a strength component and the WoD was a 12 minute AMRAP.

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Strength
3 rounds

• 5 overhead squats

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WoD
12 minute AMRAP

• 15 V-ups
• 10 burpees
• 5 overhead squats

Exercises

• Overhead squats
  Grab a bar and put as much weight as you can handle and that's safe!
  
  Standing, hold the bar over your head with your arms locked. Your arms should make a "Y" shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels a little bit like you're holding it behind your head, and your shoulders should feel like they're actively trying to push the bar.
  
  From that position, you want to do a regular squat. Keep your arms locked as you go down, but make sure your knees stay lined up over your toes. You don't want either of them to "buckle" by facing inward when your toes are pointed outward. That puts a lot of (unnecessary) strain on your knee. You want your butt to go at least as low as your knees, though if you can go even lower (i.e., "break parallel") that's ideal.
  
  Once you've reached the bottom of the squat, stand back up to your starting position. At no point should you bend over or move the bar horizontally. The bar should move straight up and down. Once you come back to your original standing position with the bar overhead, that's 1 rep.
• V-ups
  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
  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.