Monday, September 7, 2009
Warmup today was 10 Burpee Pull Ups, 10 Ring Dips and 10 Sit Ups.
Part A was a Med Ball Clean circle led for 20 reps. Technique was key since everyone had to do it correctly in order for the rep to count. Great job by Joey reviewing it and by Sarah demo’ing it.
Part B was a team workout. Teams of two (most of whom were spouses) hit the following WOD:
400m run
50 Wall Balls
50 Kettlebell Swings
50 Pull Ups
400m run
You couldn’t leave your partner behind by starting an exercise before you were both finished. Each partner had to do at least 20 reps. The clock stopped when both partners got back after the last run. Nigel and Megan took this one in 8:54 … must have been the matching outfits. Was that your idea Nigel?
A few people stuck around after and hit some new PR’s on single and triple Overhead Squat.
The times were as follows:
Bish/Tracy 12:25
Joey/Amber 10:40
Amanda/Kyle 10:14
Heather/Stewart 11:22
Nigel/Megan 8:54
Suzanne/Jason 12:52
Allen/Linda 11:44
Dave H/Monique 9:35
Christine/Jeff H 11:12
Dan/Nathan 10:48
Chris L/Rob L/Chris F 11:55
Chris G/Cheryl 10:20
Jeff M/Spencer 9:23
Mike/Anne 9:26
Hannah/Alex 13:30
Sarah/Tim 12:06
Dave W/Sheri 9:21
Dress together win together…yall just jealous