Saturday WOD - 10 July 2010

Location:
  • ONDEG Fitness, 23 Main Avenue North, Choteau, MT
  • (Enter through the door in the alley.)
Times:
  • 6am
  • 7:15am (Water WOD at Choteau Lions Pool)
  • 9am
  • 6pm
Today's focus:
  • Metabolic conditioning
    • Glycolytic
  • Mode
    • Body weight / Gymnastics
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Wrist stretch
  • Achilles stretch
  • Shoulder stretch
  • Squat stretch
  • 2x10 (ten minute tap-out):
    • Push:  dip 
    • Pull:  body row
    • Midline flex:  KTE
    • Midline extend:  Superman
    • Hip open / close:  OHS
  • Goats
Skill review / enhancement / instruction:
  • Skill
  • Skill
  • Skill
Find a partner, choose a WOD.  Partner completes a round while you rest and vice versa.  Twenty minute AMRAP.

WOD #1:
"Partner Cindy"
  • Pull-up x5
  • Push-up x10
  • Squat x15
WOD #2:
"Partner ?"
  • Burpee x5
  • Wall ball x10
  • JPU x15
WOD #2:
"Partner ??"
  • Thruster x5
  • KB swing x10
  • DU x15
Post-WOD skill / strengthening / conditioning:
  • None
Stretch
Posted by Paul at Sat, 10 Jul 2010 15:31:00 GMT
Categories: uncategorized

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