For the WoD, as always, pay attention to your form.
Warm Up
- 1 lap inch worm
- 1 lap duck walk
- 10 good mornings
- 10 knee rolls (clockwise then counter)
- 10 Swivel kicks (front to back)
- 10 Swivel kicks (side to side)
WoD
5 Rounds of:
- 15 thrusters
- 10 burpees with lateral jump
- 10 hollow rock
Exercises
- Inch Worm
Squat down, and touch your hands to the ground. Keeping your feet on the ground, move your hands forward a little bit at a time until you end up in a push up position. Do 3 push ups. Keeping your hands where they are, step forward so that you end up bent over touching your hands on the ground. Most people have to bend their knees to do this, but if you're flexible enough, lock your legs at the top position. From here, you basically repeat what you just did; you start the next set by keeping your feet on the ground and walking your hands forward to start your next set of push ups. Do this repeatedly until you finish all of your laps. - Duck Walk
Squat down, like a duck, and walk heal to toe. - Good Mornings
Stand with your legs about two shoulder widths apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep. - Swivel Kicks
On your hands and knees, bring up one leg and rotate clockwise (front) then counterclockwise (back). - Thrusters
Use the same weights that you were using for the squat cleans. Hold the weights up near your shoulders so your knuckles face away from you and the weights are resting against the upper part of your chest (this position is often called "racking" the weights).
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 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. - Burpees with Jump
It’s a 4-step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & 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 & 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 & then the other. The end result is the same, but it’s not as tough. Still no push-up. - Hollow Rock
Start laying down on your back. Extend your arm and legs straight up towards the ceiling. Now rock forward and back on your butt. Do not let your hands or feet touch the ground. You should aim to get to a 45 degree angel with either your hands or feet. Forward and back is 1.
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