2013.05.13

I'm not sure I can adequately describe how sneaky this WoD is; I can only imagine the surprise on people's faces when they realized what the twist was. Since I have to describe the whole thing, you'll just have to be honest about doing a true AMRAP for the first part of it. Seriously, it'll be easier if you go easy during the first 10 minutes, but that defeats the purpose.

Okay, so with the caveat out of the way, you don't need much other than a mat for this one. Do as many rounds as you can during the first 10 minutes, keeping track of how many rounds you complete. Feeling good about yourself? Good. Now try to do the same number of rounds all over again, as fast as you can. If you manage to complete the whole workout in less than 20 minutes, you cheated/messed up somewhere. There's no way that you're going to do the second set faster than the first 10 minutes if you're really pushing yourself.

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WoD
As Many Rounds As Possible in 10 minutes:

• 4 Hand Release Push Ups
• 8 V-Ups
• 12 Lunges (right/left = 1)

Complete the same number of rounds as above, for time

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Exercises

• Hand Release 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 don't actually bring yourself to the ground). 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.

• Lunges

  From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your front leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. Repeat the motion with the other leg coming forward to complete the rep. In other words, you have to lunge with both the right and the left leg coming forward for a single rep (or, "left & right = 1" for short)

As always, have fun with it.