This one's from 2015.07.30 and it's Fight Gone Bad. I copied and pasted descriptions below for easier access. Enjoy!
Warm Up
2 rounds of:
- 25 jumping jacks
- 10 high knee pulls
- 10 quad pulls
- 10 bottom downs
- 10 arm circles
WoD
3 rounds of:
- 60 seconds of dumbbell thrusters (hammer fist grip)
- 60 seconds of sumo deadlift high pulls
- 60 seconds of box jumps
- 60 seconds of push presses
- 60 seconds of lunges (left/right = 2)
- 60 seconds of rest
Cash Out
8 rounds of:
- 20 seconds of platform leg lifts
- 10 seconds of platform scissor kicks
Exercises
- High Knee Pull
From a standing position, lift one knee into the air as high as you can. Reach out with your arms and pull that knee into your chest. That will help stretch your hamstring since you're pulling on that muscle. Bring that leg down and place it in front of you where it started. Now lift the other knee into the air and repeat the stretch on that side. You have to lift both legs into the air once in order to get credit for a rep. - Quad Pull
From a standing position, bend your knee so that your foot reaches up towards your bottom. Reach behind you to grab your ankle, and pull your ankle towards your body/bottom for a couple of seconds. You should feel a stretch in the front part of your upper thigh (i.e., your quad). Let go of your leg with your hand, and bring your leg back down. Now, bring your opposite leg up and pull on that muscle. You have to lift both legs into the air once in order to get credit for the rep. - Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way. - Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm. - Dumbbell Thrusters
Grab a pair of dumbbells; this time around, you only need up to 10lbs (to simulate throwing a 20lb medicine ball).
Start with the dumbbells at your shoulders with your palms facing each other (towards your armpits) and your knuckles facing out away from your body. You're going to be doing this in the hammer fist grip this time around (your forearm and the dumbbell make a hammer that you could swing). This is the start, or "racked" position for this exercise.
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 weights over your head, until your arms are fully extended. Push the dumbbells 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 weight back down before you start your next squat, and keep a good curve on your lower back the whole time. - Sumo Deadlift High Pull
You'll need a barbell for this exercise. Weight it as heavily as you can handle, but you're most likely going to use the same weight as you used for the thrusters.
With that out of the way, keep your feet about 1.5 shoulder widths apart, and do a squat. Keep your hands between your legs, and reach down to grab the weight without bending at the waist. You want your hands to be about thumb-width apart from each other. Come up from the squat, popping your hips forward and aggressively shrugging your shoulders as you do that. It might seem a little silly, but both of these things help you generate momentum and drive the weight, without having to just lift the bar with your arms. Finish by bringing the hand with the weight to about your chin. This is one of the few times that you want your elbows to flare out to the sides; it should look like your forearm is roughly parallel to the ground. Without bending over at the waist, squat back down to bring the dumbbell back to the ground to finish the rep.
Realistically, most people go right into the next squat/high pull; that's okay, so long as you don't compromise the curve in your lower back to do so. You can also keep yourself honest by making sure that you hear the sound of the weight hitting the ground for every rep. In essence, you're doing squats while lifting weight off the ground for every squat. - Box Jump
You'll need to set up a platform with risers. I usually see between 3 and 5 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
Scale down: Step up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg steps up onto the platform first (and which legs steps off the platform first). - Push Press
You'll need to weight a barbell as heavily as you can. I usually see between 45lbs and 90lbs.
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. You want the weights "racked" against your chest, with your elbows farther forward than the bar. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding a barbell. As you come up, press the barbell directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
One last cue is to make sure you move the weight directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Finish your rep by bringing the weight back to beginning/racked position. - Lunge
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, you get credit for a rep each time any of your legs come forward (or, "right/left = 2" for short). - Platform Leg Lift
Lay down on top of your platform, facing the ceiling, so that your body is parallel to the length of the platform. Your butt should be close to the edge, and your legs should hang off of the side. Put your hands behind your butt for added support. Lift your legs up, and then bring them back down so that your entire body makes a straight line parallel to the ground. Be sure not to simply let your legs fall to the ground on the tail end of the rep. You want to control the motion both on the way up and on the way down. Over time, you can hurt your back if you just let your legs slam to the ground. - Platform Scissor Kicks
Lay down on top of the platform you set up, facing the ceiling, with your back against the platform. You want your legs to be parallel to your body, hanging off of the edge of the platform.
From that position, lift one leg so that it is several inches higher than your torso while keeping the other leg parallel to your torso. Bring your leg back down to the starting position. Now switch legs, and lift the opposite leg several inches higher. Bring your leg back down to the starting position to finish the rep.
In practice, most people do this quickly and make it a very smooth, continuous motion. There's nothing wrong with that, so long as you're still completing the full range of the motion. If you're barely moving your legs, you're not really getting the full effect of the exercise.
Continue this motion for the full 10 seconds.
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