Monday WOD - 15 March 2010
Location:
One rep max (1RM):
Max effort, 2 attempts:
3 rounds, 3 sets each round:
Study:Nutrition Tip of the Day:
Question of the Day:
- 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
- Weightlifting
- Dynamic stretch / body movement
- Samson stretch
- 3 sets of 10:
- Push
Pull- Midline flex
- Midline extend
- Squat
- Deadlift
One rep max (1RM):
- Deadlift
- Three attempts at your heaviest lift.
- Three attempts at your heaviest lift.
Max effort, 2 attempts:
- Pull-ups
- Dead-hang, kipping, bands or body row.
- Dead-hang, kipping, bands or body row.
3 rounds, 3 sets each round:
- Bike or row 1 minute (max effort)
- Rest 30 seconds
Study:Nutrition Tip of the Day:
Question of the Day:
- “Teachers open the door, but you must enter by yourself." -Chinese Proverb
- Post your replies in the comments below.
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