Monday WOD - 12 April 2010
Location:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
4:00 pmYouth- 6:00 pm WOD
- 7:00 pm WOD
- 8:00 pm On Ramp
- Metabolic conditioning
-
Dynamic stretch / body movement
-
Samson / perfect stretch
- Shoulder stretch
- Two rounds, 30 seconds each:
- Cliff scaler push-up
- Kicker push-ups (each side individually)
- Crab high knee lift
- Alternating plank lift
- Glute bridge lift
- Two sets of ten:
- OHS
- GM
- Two rounds, 30 seconds each:
Skills Review:
- Burpee lat jump
- Slider
- Plate push
WOD #1:
- Press 5x3
WOD #2:
Draw a card, do the work:
- Heart = Burpee lat jump
- Ace = Slider
- Spade = Plate push
- Club = Double-under x10 (single x30)
- 2-10 = face value
- Jack = 11
- Queen = 12
- King = 13
- Ace = 20
- Joker = 50 (you pick the exercise)
Post-WOD:
- Ring push-up: 3 sets to failure
Stretch Nutrition Tip of the Day:
Study:
Question of the Day:
- "If you had one shot, or one opportunity to seize everything you ever wanted in one moment...would you capture it or just let it slip?"
- Post your replies in the comments below.
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