Tuesday WOD - 15 June 2010

Location:
  • ONDEG Fitness, 23 Main Avenue North, Choteau, MT
  • (Enter through the door in the alley.)
Times:
  • 6am
  • 6pm
  • 7pm
  • 8pm On Ramp
Today's focus:
  • Metabolic conditioning
    • Glycolytic
    • Oxidative
  • Mode
    • Monostructural
    • Gymnastics
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Samson / perfect stretch
  • Wrist stretch
  • Achilles stretch
  • 3 rounds, 30 seconds each exercise:
    • Push:  push-up
    • Pull:  body row / pull-up
    • Midline flex:  sit-up / KTE
    • Midline extend:  Superman
    • Hip open / close:  squat
Skill review / enhancement / instruction:
  • Burpee pull-up
WOD:
10 rounds for time:
  • DU x20
  • Burpee pull-up x5
Post-WOD skill / strengthening / conditioning:
  • Weighted overhead walking lunges 3 x 20 (steps)
Stretch
Posted by Paul at Tue, 15 Jun 2010 13:10:00 GMT
Categories: uncategorized

Previous Post
Next Post

 

What did you think of this article?




Trackbacks
Trackback specific URL for this post
  • Trackbacks are closed for this post.
Comments
  • No comments exist for this post.
Leave a comment

Submitted comments are subject to moderation before being displayed.

 Name (required)

 Email (will not be published) (required)

 Website

Your comment is 0 characters limited to 3000 characters.