Saturday WOD - 31 July 2010
Location:
Max effort each exercise. Modify only afterproving that a single rep of the exercise is impossible:
For time:
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Mode
- Gymnastics
- Core to extremity dynamic stretch and body movement
- Samson / perfect stretch
- Wrist stretch
- Achilles stretch
- Tabata burpee
- Standards are NEW!:
- Push-up
standards:
- Arms at full extension with body in a full plank position, lower body to the ground, lift hands from ground, push to full plank position.
- Rest in any position.
- Attempt ends after two minutes.
- Pull-up
standards:
- Feet must not be touching ground or box at beginning of pull.
- Full elbow lock-out on hang for each rep, chin over bar, no kipping.
- Grip may be switched during attempt as long as feet do not touch the ground.
- Legs may not touch the bar.
- Attempt ends when any part of the body touches the ground.
- KTE
standards:
- Toes over bar, swinging or kipping are both ALLOWED.
- Hands must remain on the bar. Knees must go below the waist.
- Attempt ends when hands come off the bar or if feet touch the ground.
- Box
jump standards:
- Must jump from a standing position (no walking or running towards box).
- Feet must land securely on top of box.
- It is not necessary to come to a standing position on top of the box.
Max effort each exercise. Modify only afterproving that a single rep of the exercise is impossible:
- Dead-hang pull-up (reps, no time limit)
- Push-up (reps inside two minutes)
- KTE (reps inside two minutes)
- Box jump (max height, no time limit)
For time:
- JPU x100
- GHD back extension, 3 x 10
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- "Plough deep while sluggards sleep." -Benjamin Franklin
- Post your replies to the comments below.
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