Saturday WOD - 26 December 2009
Come suffer with your friends at today's only WOD: 6pm.
Location:
Circuit: 2 minutes each station, 30 seconds rest between stations.
COMPETITORS: Don't forget your 50 DU's!
Technique (post-WOD):
Study:
Question of the Day:
Location:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 pm WOD
- Metabolic conditioning
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- PVC shoulder stretch
- All circuit activities
Circuit: 2 minutes each station, 30 seconds rest between stations.
- Airdyne
- Rower
- Double-under
- Squats
- Jumping pull-up
- Sumo deadlift high pull
- Walking lunge
- Box jump
- Knees to elbows
- Sit-ups
- KB swing
- GHD back extension
- Wall ball
- Thruster
- Handstand
COMPETITORS: Don't forget your 50 DU's!
Technique (post-WOD):
- Recover
Study:
- Dutch Lowy and his thoughts on "The Warm-up".
Question of the Day:
- Was Santy Claus good to you?
- Post your replies in the comments below.
If good is the merriment of friends and family, a second sober season, a new home. and more beautiful things than I could have possibly imagined, then yes. Santa hit the mark this year. Thank you to all the new and old members alike, for making our gym a second family. I couldn't be more grateful to anyone.
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