Wednesday WOD - 16 December 2009

Location:
  • ONDEG Fitness (23 Main Avenue North - enter from the back)
Times:
  • 6:00 am WOD
  • 9:00 am WOD
  • 4:00 pm Youth
  • 6:00 pm WOD
  • 7:00 pm WOD
Focus:
  • Metabolic conditioning
  • Gymnastics
  • Weightlifting
Warm-up:
  • 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
Skill instruction / review:
  • Sumo deadlift high pull
  • Thruster
Workout:
"Jackie" (or modified version)
  • For time:
    • Row 1000m (or sumo deadlift high pull x100 for modified version)
    • Thruster (45 lbs) x50
    • Pull-up x30
Technique (post-WOD):
  • Recovery
Stretch

Study:Nutrition Tip of the Day:
Question of the Day:
  • What do the letters "ROM" mean to you?
  • Post your replies in the comments below.
Posted by Paul at Tue, 15 Dec 2009 14:26:00 GMT
Categories: uncategorized

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