Wednesday WOD - 11 November 2009
Today is Veterans Day...if you love your freedom, thank a vet!
The WOD is a staggered start...athletes will start based on their arrival to the gym. "Early bird gets the puke bucket."
Location:
Three rounds, each for time. Each exercise is maximum reps without rest. This means constant movement during the exercise...any pause for any reason ends the set. Tabata row is intended to bring your body to an anaerobic state prior to max effort on the following exercises. Transition quickly to the next station and get as many unbroken reps as possible in the shortest amount of time. Rest as necessary between rounds.
Technique (post-WOD):
Study:
The WOD is a staggered start...athletes will start based on their arrival to the gym. "Early bird gets the puke bucket."
Location:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6am
- 9am
- 6pm
- 7:15pm (Boot Camp)
- Metabolic conditioning
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- PVC shoulder stretch
- 1 set of 10 each
- Push-up
- Pull-up (JPU x2)
- Sit-up
- Good morning
- Overhead squat
- Double-unders (5 minutes)
- Concept2 Rower
- Knees-to-elbows (KTE)
- Farmer's walk
- Push press
Three rounds, each for time. Each exercise is maximum reps without rest. This means constant movement during the exercise...any pause for any reason ends the set. Tabata row is intended to bring your body to an anaerobic state prior to max effort on the following exercises. Transition quickly to the next station and get as many unbroken reps as possible in the shortest amount of time. Rest as necessary between rounds.
- Tabata row
- KTE
- Farmer's Walk (53#/36# KB in each hand, max distance is 500')
- Push press (65#/45#)
Technique (post-WOD):
- Barbell clean
Study:
- "Why Indoor Row" by Greg Hammond
- Can better fitness mean better shooting?
- Post your replies in the comments below.
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