Friday WOD - 18 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:
  • Gymnastics
  • Weightlifting
Warm-up:
  • Dynamic stretch / body movement
  • Samson stretch
  • PVC shoulder stretch
  • Burgener warm-up
  • Hook grip
  • Shrug (dip, drive and shrug)
  • Pull (elbows high and outside)
  • Muscle snatch (overhead)
  • Snatch land (jump and land)
  • Snatch drop (squat)
Skill instruction / review:
  • Back to front
  • Med ball clean
  • Clean
Workout:
AMRAP 10 minutes:
  • Back to front x5
  • Clean x5 HEAVY
Technique (post-WOD):
  • 3 press / 3 push press / 3 push jerk, AMRAP 5 minutes
Stretch

Study:Nutrition Tip of the Day:
Question of the Day:
  • How important is ROM?
  • Post your replies in the comments below.
Posted by Paul at Thu, 17 Dec 2009 20:36:00 GMT
Categories: uncategorized

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