Saturday WOD - 05 December 2009

Location:
  • ONDEG Fitness (23 Main Avenue North - enter from the back)
Times:
  • 6:00 am   WOD
  • 9:00 am   WOD
  • 10:00 am Youth (starting Saturday December 12)
  • 6:00 pm   WOD
Focus:
  • Metabolic conditioning
  • Gymnastics
  • Weightlifting
Warm-up:
  • Dynamic stretch / body movement
  • Samson Stretch
  • One minute each:
    • Squat
    • Push-up
    • Tuck jump or box jump
    • Mountain climber
    • Burpee
Skills review:
  • KB swing
  • Thruster
Workout:
"Filthy Fifties" (modified)
50 of each, for time:
  • Box or hurdle jump
  • Jumping pull-up
  • KB swing
  • Walking lunge (steps)
  • Knees to elbows
  • Push press
  • Good morning
  • Thruster
  • Burpee
  • Double under
Post-WOD Technique:
  • Recovery
Stretch

Study:Nutrition Tip of the Day:
Question of the Day:
  • Is it possible to have a "healthy" meal while eating out?
  • Post your replies in the comments below.
Posted by Paul at Mon, 30 Nov 2009 16:43:00 GMT
Categories: uncategorized

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