Wednesday WOD - 21 October 2009
Location:
Three person team WOD, 20 minute AMRAP:
Study:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6am
- 9am
- 6pm
- Metabolic conditioning
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- Three rounds, 30 second plank separated by 5 of each, 1 minute rest between rounds:
- Push-up
- Sit-up
- Good morning
- Burpee
- Plank time doesn't start until everyone completes the five reps.
- ANY incomplete range of motion negates the round...everyone repeats the reps!
- Push-up
- Double-unders
- KB swing
Three person team WOD, 20 minute AMRAP:
- Double-under x50 (x3 singles)
- KB swing
- Sit-up
- Team members doing KB swings and sit-ups move continuously while other team member completes DU's.
- Every time a team member stops swinging or sitting, the team owes a burpee, post-WOD.
- Team members doing KB swings and sit-ups move continuously while other team member completes DU's.
- L-sit
Study:
- "The Hard Routine" by Jason Doug
- I ate a Reese's peanut butter pumpkin tonight...it was glorious.
- Post your replies in the comments below.
Comments