WoD
2 rounds - 14 minute cap
- 100 single-unders/50 double-unders
- 20 overhead squats with barbell
- 100 single-unders/50 double-unders
- 12 barbell rows (substituted for chin over bar pull ups)
- 100 single-unders/50 double-unders
- 20 dumbbell snatches
- 100 single-unders/50 double-unders
- 12 barbell rows (substituted for chin over bar pull ups)
For reference, women perform 35 lbs for overhead squats and 20 lbs for dumbbell snatches.
Exercises
- Single/double unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
Now double-unders are just that...you have the rope go under you twice as you hop once. - Overhead squats with barbell
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 with your body. Once you come back to your original standing position with the bar overhead, that's 1 rep. - 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. - Dumbbell snatches
You'll only need one dumbbell for this. Stand with your legs shoulder-width apart, with the weight on the ground in front of you. Squat down and reach down to grab the weight; don't bend over to grab it. Bring the dumbbell straight up, and aggressively shrug your shoulders (this helps generate momentum). You want to pull it straight up and jerk your hips forward. The momentum from your lower body will actually help drive the weight up, so that you're not actually lifting the weight with nothing but your arms.
Your elbow will actually flare out with your forearm parallel to the ground as it gets close to your chest. Once the weight comes to about chest level, do a quarter squat and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. A couple of cues that can help are to keep your ear close to your arm, so that you are bringing the weight straight up and down. Secondly, think of the squat as an aggressive stomp/jump, just enough so that your knees are bent and you keep your weight back on your heels. You can also hold your off hand out in front of you to maintain your balance.
Also remember that you want a good lumbar curve. Just because you have weight in your hands, you don't get to cheat on your form (arguably, it's far more important then). Once you're in a stable position with the weight directly over your head and your arm fully extended, stand up. Remember to keep your arm locked the whole time. so that the weight is above your head. It's safe to bring the weight back down to finish the rep AFTER you have completely stopped moving your feet and you are in a standing position.
This time around, you get credit for one rep every time you bring the weight overhead (we call that "left/right = 2" for short).
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