Friday WOD - 13 August 2010
I wonder who's brave enough to show up on FRIDAY THE 13TH?!?!?! MUAHAHAHAHAHA!!!
Location:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Wrist stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- 3 x 10:
- Push: push-up
- Pull: pull-up
- Midline flex: sit-up
- Midline extend: good morning
- Hip open / close: OHS
- As needed for WODs
WOD #1:
"Saul's revenge"
For time, alternate exercises:
- Clean & jerk x5,4,3,2,1 (185# / 125#)
- Box jump x2,4,6,8,10 (30" / 20")
Five rounds for time:
- Snatch x7 (95# / 65#)
- Burpee pull-up x12
Five rounds for time:
- Push press x7 (85# / 55#)
- Metronome x5
Five rounds for time:
- Sled push x4 (weight TBD)
- Tucker shoot-thru x10
Five rounds for time:
- OHS x10
- JPU x15
- Airdyne, 3 x 0.5 mile
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Got defense?
- Post your replies to the comments below.
I'm not going to make it!! :( I have my 10 year reunion get together tomorrow night, and need to kick this cold I have...yuck! I will work on these this weekend.
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