Monday WOD - 14 June 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
    • Phosphagen
  • Mode
    • Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Samson / perfect stretch
  • Wrist stretch
  • Achilles stretch
  • Shoulder stretch
  • 2x10:
    • Push:  dip
    • Pull:  body row / pull-up
    • Midline flex:  sit-up / KTE
    • Midline extend:  Superman
    • Hip open / close:  squat
Skill review /enhancement / instruction:
  • Deadlift
  • Squat
  • Push press
WOD #1:
5x5 of each:
  • Deadlift
  • Squat
  • Push press
Post-WOD skill / strengthening / conditioning:
  • Row 1000m
Stretch
Posted by Paul at Sun, 13 Jun 2010 13:23:00 GMT
Categories: uncategorized

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