Wednesday WOD - 30 December 2009
Location:
Three rounds, one minute max effort each station, rest one minute between rounds:
Technique (post-WOD):
- 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
- Metabolic conditioning
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- PVC shoulder stretch
- Samson stretch
- Med ball toss
- "Gotta Tabata" (two rounds of each exercise, 20 seconds each, 10 second rest)
- Pull-up
- Push-up
- Squat
- Sit-up
- Good morning
- Clean / medicine ball clean
- KB swing
Three rounds, one minute max effort each station, rest one minute between rounds:
- Barbell or medicine ball clean
- KB swing
- Double-under
Technique (post-WOD):
- Ring row 3x10
Study:Nutrition Tip of the Day:
- "Getting Off the Crack" by Nicole Carroll
- Spend anytime studying the snatch?
- Post your replies in the comments below.
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