2010.03.09

Today's WoD was something of an experiment, to see how easy/hard it would be. In fact, it was originally supposed to be shorter. However, a few people knocked out a bunch of reps quickly, so the total number of reps increased to 100 (way to ruin it for everyone, guys =p ). The finish times ranged from about 10 - 16 minutes, to give you an idea of how hard this work out was.

For the warm up, give yourself 10 minutes. Scale down if you need to, particularly for the later rounds where you do more V-ups. That said, stop at 10 minutes & move on the WoD if you haven't finished by then.

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Warm Up

• 50 jumping jacks, 10 v-ups


• 40 jumping jacks, 20 v-ups


• 30 jumping jacks, 30 v-ups


• 20 jumping jacks, 40 v-ups


• 10 jumping jacks, 50 v-ups

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WoD

• 100 thrusters into lunges

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Exercises

• 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.
  
  Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way


• Thrusters into lunges
  Grab two dumbbells (most guys used 15lbs, most women used 8-10lbs). Hold the dumbbells slightly above your shoulders, with the grips of the dumbbell parallel to each other (if the term "hammer fist" means anything to you, it's as if you were about to do that). This is different from our usual "racked" position; your knuckles face towards each other instead of away from your body. Squat down at least far enough so that your thighs are parallel to the ground. Come up, and press the two dumbbells directly overhead so that your arms lock. Be careful about moving the weights horizontally, as that can stress your shoulders. Bring the weights back down to the racked position. Now, move the weights to your sides, and do a lunge on each leg. That's 1 rep.
  
  Scale down: For the lunges, put the weights down on the ground. This also allows you to push off of your lead leg when coming back up for the lunge. It makes the following thruster slightly harder, though, as you have to reach all the way to the ground for the weights.

As always, have fun with it.