Wednesday WOD - 07 October 2009

Location:
  • ONDEG Garage Gym  (220 7th Avenue NW)
Times:
  • 6am
  • 9am
  • 6pm
Focus:
  • Weightlifting
  • Metabolic Conditioning
  • Gymnastics
Warm-up:
  • Dynamic stretch / body movement
  • Samson Stretch
Skills review:
  • Barbell clean
  • Medicine ball clean
Workout:
AMRAP 20 minutes
  • Walking lunge (backward and forward across gym)
  • Barbell clean or medicine ball clean x10
  • KB press x10
Technique (post-WOD):
  • Supplemental pull-up exercises (rows, high pulls, laid-back pull-ups, curls, etc.)
Stretch

Study:Question of the Day:
  • When considering the ten aspects of fitness, which is most important to you?
  • Post your replies in the comments below.
Posted by Paul at Tue, 06 Oct 2009 11:52:00 GMT
Categories: uncategorized

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  • Tue, 06 Oct 2009 21:57:10 GMT Jessica wrote:
    Strength. This to me is the key ingredient to survival in an unknown or unknowable situation. Strength to lift a fallen tree off your body, to carry someone from a burning building, to pull yourself up atop a cliff, to hoist someone out of a hole. Strength, being organic, can be increased through training. We should be grateful for this.
    Reply to this
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