Tuesday WOD - 29 December 2009
Location:
- 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
- 8:00 pm On Ramp
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- 2 sets of ten each:
- Pull-up (jumping pull-ups x2)
- Push-up
- Good morning
- Overhead squat
- Sit-up
- Walking lunge
- Pull-up (jumping pull-ups x2)
- PVC shoulder stretch
- Asymmetric (single-arm) overhead squat
- Push press
Five rounds for time of:
- Push-up x20
- Asymmetric overhead squat (each arm) x5
- (compare to 15 September...however, push-up was only x5)
- (compare to 15 September...however, push-up was only x5)
- or -
- Jumping pull-up x30 (bar no lower than top of head)
- Push press x5 (heavy!)
- (compare to 25 September)
Technique (post-WOD):
- GHD back extension 3x10
Study:Nutrition Tip of the Day:
- "Best Quotes of 2009" by Fitness Spotlight
- What's your excuse?
- Post your replies in the comments below.
Comments