Monday's WOD - 12 Oct 09

Here is the WOD from last night if you were not able to make it. I will post another WOD for this week either later today or tomorrow. See you Thursday!

Warm Up
Stretch/Range of Motion

Skillz and Drillz - with a few new folks joining us, we reviewed the kettlebell swing and jump rope, in particular the infamous "double under" though we didn't have any takers for the DU in the WOD. Here is how it went...

Run length of soccer field and back and then...
As Many Rounds As Possible in 15:00 of -
Box Jumps X 10
Bench Dips X 10
Kettlebell Swing X 10
DU X 10 or singles X 20

We did a second workout after 5:00 rest, it's often referred to as "Death by 10 Meters" - here's how she goes:

2 cones or points set up 10 meters apart (we used lines of soccer field)
Have a timer that counts down 1:00 and runs continuous.
On first minute run10 meters. When beeper goes off, run 20 meters. When beeper goes off run 30 meters, etc. Keep adding 10 meters until you can no longer finish the set within the 1:00.

If you are new to this, let me further explain. Start your countdown beeper and run 10 meters, this will take only a few seconds. The remainder of the 1:00 you stand and get ready for the beeper to go off, when it does, you run down and back (20 meters), this will take a few seconds. Wait for the remainder of the minute until the beeper goes off and run down, back, and down again (30 meters). This is a cake walk until you get up around 8, 9, 10+, at this point it is taking you almost the entire 1:00 to get in all the reps, leaving you with only seconds to recover before the beeper goes off once again.

Newcomers Jennifer and Paul set a class record of 14 last night, besting the previous class record which was 13. Sound easy? Believe me, this thing starts to implode REAL QUICK!

Good job guys!