Wednesday WOD - 23 December 2009
Location:
Compare to 18 November 2009.
"DUane" (modified "Diane"): 21-15-9 of each
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
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- PVC shoulder stretch
- Pick your push/pull/ab/back/squat (2x10).
- DU practice (3 minutes).
- Deadlift (click for a technique video)
- Anatomy and the deadlift
Compare to 18 November 2009.
"DUane" (modified "Diane"): 21-15-9 of each
- Double-under (singles x3)
- Deadlift (225#)
- Handstand push-up
Technique (post-WOD):
- Rope climb (5 ascents)
Study:
- Support your Helena-based functional fitness guru!
- CrossFit Nutrition: an intro CrossFit's nutritional guidance.
- Magic Bars: second only to Nanaimo Bars?
- Post your replies in the comments below.
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