Monday WOD - 23 August 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
    • Monostructural
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Windmill stretch
  • Wrist stretch
  • Achilles stretch
  • Shoulder stretch
  • Squat stretch
  • 3 x10:
    • Push:  push-up
    • Pull:  pull-up
    • Midline flex:  sit-up
    • Midline extend:  Superman and good morning
    • Hip open / close:  OHS
WOD #1:
  • Deadlift 5x5
WOD #2:
Two minute sprints, 30 seconds recovery between stations, AMRAP with remaining time:
  • Sled push
  • Run
  • Ride
  • Row
  • DU
Post-WOD skill / strengthening / conditioning:
  • GHD sit-up, 3x10
Stretch
Posted by Paul at Sun, 22 Aug 2010 21:43:00 GMT
Categories: uncategorized

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