Tuesday WOD -11 May 2010

Some bunny forgot to post the WOD.

Location:
  • ONDEG Fitness, 23 Main Avenue North, Choteau, MT
  • (Enter through the door in the alley.)
Times:
  • 6am
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Glycolytic
    • Oxidative
  • Mode
    • Monostructural
    • Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Samson / perfect stretch
  • Squat stretch
  • Two sets of ten:
    • Push:  dip
    • Pull: pull-up
    • Midline flex:  leg lift
    • Midline extend:  GHD back extension
    • Hip open / close:  OHS
Skill review / enhancement / instruction:
  • Press / push press / push jerk (one arm)
  • KB swing
WOD #1:
3 rounds for time
  • KB swing x20
  • Push press / push jerk (left) x10
  • JPU x20
  • Push press / push jerk (right) x10
Post-WOD skill / strengthening / conditioning:
  • Row x500m (sprint)
or
  • DU x100
Stretch
Posted by Paul at Tue, 11 May 2010 16:52:00 GMT
Categories: uncategorized

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