Saturday WOD - 22 May 2010

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
    • Gymnastics
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Samson / perfect stretch
  • Plate warm-up
  • 2 rounds, 30 seconds each exercise:
    • Run
    • High knees
    • High heels
    • Skip
    • Sideways (both directions)
Skill review / enhancement / instruction:
  • Turkish get-up
WOD:
Three minutes each exercise, max reps, no rest....transition quickly!
  • KTE
  • Lo-hi plank push
  • Pull-up
  • Turkish get-up
Post-WOD skill / strengthening / conditioning:
  • GHD back extension 3x10
Stretch
Posted by Paul at Mon, 24 May 2010 11:09:00 GMT
Categories: uncategorized

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