WOD for 12/7/09 - Work Capacity/Endurance

Warm Up and Stretch as you see fit. Remember that "warm up" means you are breaking a sweat and your breathing is up - it doesn't mean waltzing on a treadmill!

WOD #1:
As Many Rounds As Possible (AMRAP) in 30:00

• Leg Blaster (see "notes") X 1 round
• Burpee X 10
• Barbell Clean + Push Press X 10 Men @ 75#, Women @ 45-55#
• Pull Up X 10
• Sand Bag Get Up X 5 each side
• Sand Bag Sit Up X 5
• 20 Double Unders or 100 singles

Score = total number of rounds completed and any fraction of a round completed.

Rest 5:00 and then...

Optional Cardio Segment:
10 X 200 meter sprints, all out effort. Walk 200 meters for recovery.

Scaling:

• If 30:00 is too long for you, reduce time to 20:00 or even 15:00
• Reduce the amount of reps as needed
• Reduce the weight as needed
• If no sand bag or similar object/resistance, do these as Turkish Get Ups with a Kettlebell or Dumbbell. You may also leave out the weight if they are too hard
• If you cannot do sit ups with weight, do them without.
  
• If you cannot do sit ups, do crunches but do 25 rather than 10
• If you cannot do all 10 sprints, do as many as you can
  

Notes:

• Leg Blaster (courtesy of Rob Shaul/Mountain Athlete) = Air Squat X 20, Alternating Lunge X 20 (10 each leg), Jumping Lunge X (10 each leg), Jump Squat X 10