Friday 08/07/09

Today's WOD: As RX'd
3 RFT:
Run/Walk 400 Meters w/ lbs (M:45# F:25#)
25 x Walking Lunges w/ lbs (M:45# F:25#)
25 x Squats w/ lbs (M:45# F:25#)
25 x Sit Ups w/ lbs (M:45# F:25#)

Today's WOD: As Scaled
3 RFT:
Run/Walk 400 Meters w/ no lbs
25 x Walking Lunges w/ no lbs
25 x Squats w/ no lbs
25 x Sit Ups w/ no lbs

If you decide you'd like to use weight on this WOD, you can and it doesn't have to be the Rx'd weight! Grip the weight however you'd like to for these exercises. Holding the weight behind your neck is the most common, but you can carry it with one hand, alternating arms when fatigue sets in as well. Bear hug that weight if you want ... as long as the weight is with you for all exercises.

Lunges Defined:
Starting in a standing position, place one foot out in front of you and lightly touch your opposing knee to the ground. Do not over extend on your step. Tighten your glutes and hamstring to pull your self straight up. Try not to lean forward on the upward motion. Again, weight behind the neck is the most common.

Squats Defined
Squat technique is no different with weight as it is without weight. Track your knees over your feet, lower lumbar curve, weight on heels. Again, weight behind the neck is the most common.

Sit Ups Defined
Sit Up technique is no different with weight as it is without weight. Shoulder blades to the ground at the bottom and chest to knees at the top. With weight, I hold the weight against my chest and proceed as normal.