WOD

Workout of the Day
Hip Thrust
4 sets of 15 repetitions
then
Donkey Kicks
4 sets 15 repetitions
then
Sumo Squat

5 sets 10 repetitions
then
Push up plank
3xs 1 minute each

Side Plank 3xs 1 minute each side
then
Jump Squat
3 sets 8 repetitions

Superset with plank and side plank

Description: Push up plank then side plank on both sides, then jump squat
then
Supermans

3 sets 12 repetitions

Post your scores to the Whiteboard.

WOD!

Workout of the Day
If you do not have dumbbells, use cans or jugs of water. Water bottles are sufficient as well. Perform 5 sets of 10 or 12. Pick your repetitions.
then
Thrusters
Complete 3 sets of 12.

Post your scores to the Whiteboard.

Dumbbell Workouts

Set a pair of dumbbells on the floor in front of you.  Bend at your hips and knees, and grab the dumbbells with an overhand grip.  Your arms should be straight, and your lower back slightly arched, not rounded. Keep your chest up, and stand up by squeezing your glutes, and using your hamstrings to support you standing up.  Return to starting position.

Tip:  Squeeze your glutes and push for hips forward.

Thrusters

Workout of the day

 

Use the Dumbbells and make sure your palms are facing each other next to our shoulders.  Feet shoulder width apart and squat until the top of your thighs are parallel to the floor.  Push your body to standing position and press the dumbbells directly over your shoulders.  Lower your shoulders back to starting position.

Post your scores to the Whiteboard.