We also had time to do a cash out so one round of dirty 30s which was plenty after that workout! As usual, descriptions per old posts. Enjoy!
WoD
10 rounds
- 6 lateral burpees
- 7 barbell thrusters
- 8 bent over rows (simulated pull ups)
Cash Out
- 30 sit ups
- 30 elbows-to-knees (left/right = 1)
- 30 V-ups
Exercises
- Lateral burpees
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it runs parallel to the way your body is oriented for the push up portion of the burpee. You're going to jump sideways over it eventually. You can rest the actual plate part of the barbell on a riser to keep it from rolling.
With that little bit of pre-work out of the way, it's still 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 sideways over the bar. You're going to end up jumping back and forth over the bar (if the first jump is to your left, you'll jump to the right for your next rep). With a weight lifting bar, this forces you to jump at least a few 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 sideways over the bar instead of jumping. This takes less energy, but still makes you do the work. - Barbell thrusters
Load the barbell enough as you'll be doing 90 of these so think wisely. Most of the women did 1.5-2 plates, guys did a range of 2-4 plates.
So hold the barbell in a rack position up and resting at your shoulders/clavicle. Your elbows should be pointing outward and upper arm parallel to the ground. Your feet should be hip width apart with toes slightly pointed out. Then you do an air squat trying to break parallel. As you finish your air squat and you're standing up, you "thrust" the bar up into the air like a push press so that your arms are fully extended and bar above your head. Then as you bring the bar back onto your shoulders to rest again, you should be ready to repeat the motions back into that air squat, throw the bar in the air...you get the drift. - Bent over rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates 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. - Elbow-to-knee
Lie on your back, and touch your right elbow to your left knee. You want to move both your elbow and your knee during this motion, rather than keeping one static and touching the other one to it. Also, while you're doing this, your right leg will be straight out in the air about six inches off the ground. Then alternate, touching your left elbow to your right knee.
This time around, you only get credit for a rep once you've touched both elbows to both knees. We tend to call that "left/right = 1" for short. - 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
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