Monday WOD - 01 March 2010
Location:
Max rounds, rest as necessary between rounds. Score is the lowest RPMs on Airdyne after a 3 second start.
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
- 8:00 pm On Ramp
- 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)
- Deadlift
- Knees to elbows
Max rounds, rest as necessary between rounds. Score is the lowest RPMs on Airdyne after a 3 second start.
- Deadlift x20
- Knees-to-elbows x15
- Box jump 24" x10
- Farmer's walk with 36#/53# x5 laps
- Airdyne (max effort) x1 minute
- Handstand 3x max hold
Study:
- "Warning Signs" by Maj. Dan Blackmon
- "Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat." -Greg Glassman
- Regarding the nutrition tip of the day...does it get any easier than that? Or is that too vague? How much work are you willing to put into changing your nutrition habits in order to get the results you want?
- Post your replies in the comments below.
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