Friday WOD - 02 October 2009
Location:
Five rounds for time
Study:
- ONDEG Garage Gym (220 7th Avenue NW)
- 6am
- 9am
- 6pm
- Metabolic conditioning
- Weightlifting
- Dynamic stretch / body movement
- Samson Stretch
- Tabata mountain climbers
- Overhead squats
Five rounds for time
- Run 500m
- Overhead squat x5 (weighted)
- Partner pistols
Study:
- "What is Fitness" by Greg Glassman
- Does today's WOD include work in all ten recognized aspects of fitness? (i.e. cardiovascular and respiratory endurance, stamina, strength, flexibility, speed, power, balance, agility, accuracy and coordination)
- Post your replies in the comments below.
ABSoulutely, working from core to extremity with midline stabilization-this WOD has got it all! Doing the WOD for time demands SPEED. The 500m run requires and builds cardiovascular and respiratory ENDURANCE, and performing it multiple times AFTER OHSs demands muscular STAMINA, which is also required of the shoulders (keeping them active during OHSs). The OHS improves and requires an athlete's BALANCE (to keep the bar in the frontal plane and stay on the heels while sinking below parallel) AGILITY to keep the bar and torso vertical, POWER to launch the bar from the ground overhead (opening hip flexors), STRENGTH to support weight down and return to the top. This of the three squats requires more COORDINATION because we carry the weight above us NOT in front of us. FLEXIBILITY (in the shoulders and glutes)is needed, again to maintain proper form and depth. Put it all together, and the perfect OHS relies finally on ACCURACY. Let that bar move too far forward or too far back, it'll drop. Let those hands come in too close, dumping becomes dangerous and injuries abound. I'd have to guess this WOD's got it all!
Reply to this