Tuesday WOD - 22 December 2009
Location:
"Barbara" (compare to 23 November 2009)
5 rounds for time:
Technique (post-WOD):
Study:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
- 4:00 pm Youth
- 6:00 pm WOD
- 7:00 pm WOD
- Metabolic conditioning
- Gymnastics
- Dynamic stretch / body movement
- Samson stretch
- PVC shoulder stretch
- Burgener warm-up (from the hang)
- Hook grip
- Shrug (dip, drive and shrug)
- Pull (dip, drive, shrug and pull - elbows high and outside)
- Muscle snatch (dip, drive, shrug and pull, turn elbows over taking bar overhead)
- Snatch land (jump and land - partial squat)
- Snatch drop (jump and land - full squat)
- Plates
- GHD back extension
"Barbara" (compare to 23 November 2009)
5 rounds for time:
- Pull-up x20
- Push-up x30
- Sit-up x40
- Squat x50
Technique (post-WOD):
- GHD back extension 3 x15
Study:
- Everything you want to know and more about CrossFit and CrossFitters from the CrossFit Message Board
- "How Can Bacon Be Good for You?" a discussion on the CrossFit Message Board, started by Christian Holm
- Bacon: crispy, chewy or dipped in chocolate?
- Post your replies in the comments below.
That Barbara is just a bitch!
Reply to this