Wednesday WOD - 25 August 2010
Location:
"Bridger's Nightmare" (inspired by the 2nd WOD at the Bridger CrossFit Showdown 2010)
Three rounds for time:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Achilles stretch
- 2 x 10:
- Push: push-up
- Pull: pull-up
- Midline flex: KTE
- Midline extend: Superman
- Hip open / close: OHS
- Wheel of Woe
- Suspended plank
"Bridger's Nightmare" (inspired by the 2nd WOD at the Bridger CrossFit Showdown 2010)
Three rounds for time:
- Run 400m
- DB thruster x10 (80# / 50#)
- KB swing x10 (53# / 35#)
- Box jump x10 (24" / 20")
- Wheel of Woe, 3x5
Not MORE Thrusters!!! I can barely walk after last night's WOD...sewing machine legs!
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