Monday WOD - 21 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
    • Phosphagen
    • Oxidative
  • Mode
    • Weightlifting
    • Monostructural
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Samson / perfect stretch
  • Wrist stretch
  • Achilles stretch
  • Squat stretch
  • 2x10:
    • Push:  dip
    • Pull:  pull-up
    • Midline flex:  KTE
    • Midline extend:  good morning
    • Hip open / close:  OHS
Skill review /enhancement / instruction:
  • Deadlift
WOD #1:
  • Deadlift 5x5
WOD #2:
  • Run 4 miles
Post-WOD skill / strengthening / conditioning:
  • GHD back extension
Stretch

Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
  • Are you planning to visit a CrossFit facility while on your vacation?
  • Post your replies to the comments below.
Posted by Paul at Sun, 20 Jun 2010 14:37:24 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 Email (will not be published) (required)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.