Most of the exercises are fairly straight forward, but be careful with the dumbbell snatches. That's a movement that requires a bit of coordination, it involves lifting a weight overhead, and can tweak your back if you're not careful. You want to be good about your form for all exercises, but pay particular attention to that one. With a low enough weight you won't cause catastrophic injuries, but you can still learn some really bad habits if you're not careful.
WoD
As Many Rounds As Possible (AMRAP) - 5 minutes
- 10 step ups
- 10 sit ups
2 minute rest
As Many Rounds As Possible (AMRAP) - 5 minutes- 10 dumbbell snatches (5 left and 5 right)
- 10 elbows to knees
2 minute rest
As Many Rounds As Possible (AMRAP) - 5 minutes- 10 no hands push ups
- 10 V-Ups
Exercises
- Step Ups
Lower your platform so that you're only using one riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise.
Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful. - 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. - Dumbbell Snatches
Stand with your legs shoulder-width apart, and hold the weight about an inch off the ground in front of you. Bring the weight straight up, and aggressively shrug your shoulders (this helps generate momentum). As the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. Stand up, keeping your arm locked so that the weight is above your head. Bring the weight back down to finish the rep. You'll want to do 5 reps on each side to complete your 10. - Elbows to Knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks. - No Hands Push Ups
Bring your chest to the ground for every single rep, and lift your hands off the ground at the bottom. This forces you to go all the way down (gravity will take care of the rest if you decide to cheat). At the top of the rep, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - V-Ups
Lie on your back, putting your 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. Because you're lifting less weight with your abs, it takes some of the strain off of your core.
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