2010.01.14

Today’s WoD is affectionately known as “Drop 10,” and it was pretty light compared to some of the ones we’ve done recently. This one is for time, so keep a stopwatch handy. Finish times were all under 13 minutes, to give you an indication of how easy/hard it was. I spaced out the “rounds” to make it more obvious why it’s called “Drop 10,” but there’s no rest – just bang it out from start to finish.

We did extra work with a partner after the WoD again, but that’s optional.

Warm Up
Run in place for 3 minutes

WoD
50 air squats
40 jump box on risers
30 push ups
20 sit ups
10 burpees
25 jumping jacks

40 air squats
30 jump box on risers
20 push ups
10 sit ups
25 jumping jacks

30 air squats
20 jump box on risers
10 push ups
25 jumping jacks

20 air squats
10 jump box on risers
25 jumping jacks

10 air squats
25 jumping jacks
Bonus:2 rounds of: 5 laps of sprints pulling partner
Exercises
· Jump box on risersPeople used anywhere between 3 and 6 risers (most went with 4). Test out the platform by stomping on it hard before you jump on it. If it can handle that, it should hold when you jump on it. Also, make sure you look down at the platform when you jump. If you slip or the platform is unsteady, you’ll be able to recover more easily (and therefore prevent injury).Scale down: Step up & down instead of jumping
· BurpeesNo scaling down for these. There are a grand total of 10 in the entire work out, so do the full rep unless it’ll somehow injure you (or you’re already injured). Start standing, then squat down & touch the ground. Jump into a push up position, and do the push up. Jump back into the squatting position. As you stand, jump up. You can either jump a couple of inches in the air & clap your hands above your head or do a jumping jack. Either way, make sure you do the jump.
· Sprints pulling partnerGrab one of those elastic resistance bands. Put the middle part across your waist, and have the ends/grips behind you. Your partner will hold the grips. Run as fast as you can, with your partner pulling back on the band to add resistance (as someone described it, you get to be the horse part of a horse-and-carriage). You have to run to and from your starting position to complete a lap. In the San Ramon exercise room, we ran the long way, from the bikes to the weights (e.g., not facing the mirrors).

Everyone beat their time from the last time we did this, so it was nice to see the progress. If you’ve been keeping track of times so far, you should see improvement from the last time we did this. Have fun with it.