Friday WOD - 19 February 2010

Location:
  • ONDEG Fitness (23 Main Avenue North - enter from the back)
Times:
  • 6:00 am WOD
  • 9:00 am WOD
  • 4:00 pm Youth
  • 6:00 pm WOD
  • 7:00 pm WOD
Focus:
  • Gymnastics
  • Weightlifting
Warm-up:
  • Dynamic stretch / body movement
  • Samson stretch
  • PVC shoulder stretch
  • 2 rounds, 30 seconds each exercise, walking lunges between each:
    • Pull-up
    • Push-up
    • V-up
    • Back extension
    • Squat
Skill instruction and review:
  • Clean
WOD:
5 rounds for time, 10 reps each:
  • Clean (135#)
  • Burpee
Post-WOD:
  • L-sit, 3x max hold
Stretch

Study:

Nutrition Tip of the Day:

Question of the Day: 

  • Are you ready to ROW?
  • Post your replies in the comments below.
Posted by Paul at Thu, 18 Feb 2010 19:47:00 GMT
Categories: uncategorized

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