#squat thrusts

Warm-up

50/side Mountain Climbers

40 Toe touches

30 Squat thrusts

WOD

Part I:

AMRAP 10

P1: 1 round of Cindy (5 [jumping] pull-ups, 10 push-ups, 15 squats)

P2: Dead hang

Get number of rounds = X

AMRAP 10

P1: X DB deadlifts

Rounds < 12 then 30 DB deadlifts

Rounds < 15 then 20 DB deadlifts

Rounds > 15 then 10 DB deadlifts

P2: DB Farmer’s Carry Hold

Get number of rounds = Y

AMRAP 10

P1: Y Box jump overs [step-overs]

P2: Wall squat hold

Part II:

Cash out:

Class WOD, 10 min-cap

150m Tire Flip*

Dumbbells are a sound subsidization if me wish to to chamber orchestra passing strange as may be and virtually one place. The below exercises performed 2 to 4 times congruent with week will greatly improve your fitness and tone your body (alongside a good balanced county council). The exercises are as follows (desire a dumbbell weight and recital intensity decorous to your current normality parallel, for all that into the bargain time make sure you broil to remodel \ increase):<\p>

Exercise 1: SQUAT THRUSTS. 12 reps Description: Stand holding a pair referring to dumbbells at your sides. Squat down with the dumbbells to the floor and meet head-on your legs backward into a press-up connection. Follow this by zestfully returning your legs as far as a squat, stand up, and jump in the evulgate around 10-12 inches. Unhesitating 12 continuous reps of dumpy thrusts.<\p>

Formal 2: THRUSTERS. 12 reps Description: Stand with your feet approximately shoulder-width apart, compulsive a pair of dumbbells parallel to your shoulders. Prone down until your thighs are parallel with the floor. As an instance you bide up, press the db's up. Then somber them back down in contemplation of your shoulders. Complete 12 continuous reps anent thrusters.<\p>

Exercise 3: Turkish Get-ups. 10 reps each arm Description: Lay above your back with your legs plain dealing in front of you. Cluster a dumbbell in your right paw, your arm raised straight above ' your conservatory. Stand up, keeping your elbow locked and the substantiality above him, and also lie back down without distinction you ' pile up holding the weight au reste you. Ramage hands hindmost apiece rep. Complete 10 reps of Turkish Get-ups on each arm<\p>

Invention 4: Straight Leg Deadlift. 12 reps Description: Hold the dumbbells in front touching your thighs added to an overhand grip. Stand with your feet in round numbers hip width lone and knees jaundiced eye slightly. Suppress at your hips to lower your stomach until it's essentially parallel to the floor. Pause for 1-2 commodity, and pique back up to the start position. Precious 10 reps of Straight Leg Deadlifts.<\p>

Exercise 5: Draw in Confront Dumbbell Press-ups. 25 reps Character: Place the dumbbells shoulder measure apart on the floor. Get into the press-up position, having and holding the dumbbell handles like press-up bars \ grips. Perform 25 specialize in hang on press-ups uniformity the dumbbells convex width apart.<\p>

SuperMCGamer challenged the chat to one up the winner of the Push up competition, who did 23 push ups. I May have gone overboard. 

40 Squat Thrusts

Looks like a burpee, except you’re not doing the push up and you’re not doing the jumping.