Tuesday WOD - 13 July 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
    • Glycolytic
  • Mode
    • Body weight / Gymnastics
    • External loads / Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Wrist stretch
  • Achilles stretch
  • 3 x 10:
    • Push:  KB press
    • Pull:  Pull-up
    • Midline flex:  KTE
    • Midline extend:  KB swing
    • Hip open / close:  Walking lunge (weighted?)
Skill review / enhancement / instruction:
  • Deadlift
WOD #1:
"2008 CrossFit Games Deadlift / Burpee WOD"
Compare to:   20090910, 20100108
Five rounds for time:
  • Deadlift x5 (275# / 185#)
  • Burpee x 10
Post-WOD skill / strengthening / conditioning:
  • Double-unders, 5 minutes
Stretch
Posted by Paul at Tue, 13 Jul 2010 21:03:00 GMT
Categories: uncategorized

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