Descriptions below as usual. Enjoy!
WoD
17 Minute - As Many Reps As Possible (AMRAP)
- 10 barbell rows
- 9 thrusters
- 8 burpees
Cash Out
Exercises
- Barbell 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. - Thrusters
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. 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 weights are "racked" against your chest.
Keeping the barbell 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 barbell straight up and down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the weight 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 barbell, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time. - Burpees
It’s a 4-step motion: 1) squat down and touch the ground, 2) kick your legs out into a push-up position and do the push-up, 3) jump back to the squatting position, 4) come up and jump a couple of inches off the ground (touch your hands above your head). Since we only had to do 30 of these total, you're not allowed to scale down that much.
Scale down: Cut out the push-up, so for steps 2 and 3, you just kick out your legs and then jump back to the squatting position
Scale down some more: Instead of kicking your legs out in the second step, step back with one leg and then the other. The end result is the same, but it’s not as tough. Still no push-up. - Stability ball sit ups
In some ways, this is like a poor man's version of a GHD sit up. Grab a stability ball, and roll it over near a wall. You'll want to sit on top of it so that your toes are touching the wall. In essence, you want to "anchor" yourself with the wall by not giving your feet any place to move forward. You can also do this by placing a pair of dumbbells up against the wall, and putting your feet underneath the dumbbells.
Once you're in the starting position, lean back and touch the ground behind you/over your head. You will need the muscles in your abs/core to stabilize yourself as you do this. This part can be challenging if you don't have good mobility in your core, so only go so far as you can safely control.
From there, sit up (using your abs, not your hips) and touch the wall with your hands. That's a single rep.
Scale down: If you can't reach behind you to touch the floor, you only have to lean back enough so that your body is parallel to the ground. That eases some of the strain on your abs, and doesn't require as much mobility.
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