Monday, 19 NOVEMBER 2012

Announcement:  Warm-up quickly and get ready for the WOD brief at 0535 with a start time of NLT 0540.

Equipment required:  bring your jump rope and reflective belt!

Warm-up and instruction:  Work on those double-unders!!!


Today is a blast from the past!  See how much you've improved!

For time:
100 x double-unders (3:1 single-under sub or 1:1 tuck jumps)
Run 1 mile (Koscuiko's Monument and back)
Ride 5km (3.2 miles) - pick a bike you like, set the resistance to what you want, and then ride!
Run 1 mile
100 x double-unders

Compare to: 16 DEC 2011

Post time to comments.


Nate said...

Unfortunately will not be able to be there tomorrow, as I'll probably still be trying to knock out homework for morning classes. Should be there on Tuesday.

R.K. Barker said...

I won't make it tomorrow, but I'll make it up during the day and post my time.

Matt said...


I did something significantly different today because I took just over 5 minutes off my last time. Last year: 30:38

Today: 25:16

Adam said...

It was chilly this morning, but that feeling quickly went away on the second mile!

25:56, PR by over a minute. First set of DUs unbroken, 2nd set was pathetic!! My goal is to be sub-23 by graduation! Nice push by Matt this morning to smoke me at the end!

Mickey said...

Academics are killing me right now. I apologize for my absence.

JC said...

I guess this is my baseline for this WOD, since I missed it last year. Lots of room for improvement on the DU's. Way to go Adam on unbroken first set.

Total Time - 25:55

DUs - 1:57
1mi - 7:16
5k - 7:23
1mi - 7:27
DUs - 1:51

All times include event transitions.

R.K. Barker said...

So, that was tough, and you're all insane. At the 25 minute mark for me I still had a kilometer on the bike (which took me a lot longer than I expected). Double unders killed me the first round, took me forever, and I subbed single unders the second time around.

40 minutes.

Adam said...

RK - you crack me up man! Fear not, a year from now you will be crushing this WOD and cutting 10 minutes off your time! Practice makes perfect and over time you will make big gains!

The bike was miserable!

jswobe said...


I did the 5km on an actual bike, through my town - hills and all. I thought that it would be easier than the crappy stationary bike. Not so much. That was rough...good, but rough...