The warm up wasn't very hard, but you want to finish it as fast as possible. As a result, make sure to stretch out your legs & hips after the warm up.
Warm Up
3 rounds of:
- 5 push ups
- 10 sit ups
- 15 air squats
WoD
As Many Rounds as Possible in 20 minutes of:
- 10 jumping jacks
- 10 V-ups
- 10 thrusters
Exercises
- Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work. - Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground (you can squat farther down than parallel, but it's not required). You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - 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 - Thrusters
Grab two dumbbells - for guys, use 15lbs; for women, use 12.5 lbs. Hold the weights up near your shoulders so your knuckles face away from you (this position is often called "racking" the weights). Do a full air squat (if you can, go lower). As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders. Bring the dumbbell 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 weights back down before you start your next squat, and keep a good curve on your lower back the whole time.
As always, have fun with it.
20 rounds
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