Wednesday WOD - 13 January 2009
Location:
Max rounds, rest as necessary between rounds. Score is the lowest RPMs on Airdyne after a 10 second start.
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
- 3 sets of ten each:
- Pull-up (strict, with or without bands)
- Push-up (elevated feet)
- Good morning (weighted)
- Box jump (seated)
- Pull-up (strict, with or without bands)
- Q&A on any technique you want.
Max rounds, rest as necessary between rounds. Score is the lowest RPMs on Airdyne after a 10 second start.
- Back squat x20
- Knees-to-elbows x15
- Vertical leap x10
- Farmer's walk x5 (laps)
- Airdyne (max effort) x1 minute
Technique (post-WOD):
- Goats
Study:
- "CrossFit Programming" by Greg Glassman
- "Planning Ahead for Your Diet", by Chastity Sloan
- Do you HATE the Airdyne as much as I do?
- Post your replies in the comments below.
Comments