Tuesday WOD - 31 August 2010
Last WOD in our current location...
might as well make it a good one!
might as well make it a good one!
Location:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Oxidative
- Mode
- Monostructural
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Circuit, two minutes each station, two rounds, rest station between each station:
- Row
- Run
- Ride
- Slider
- Get-up
- Windmill
- Skill
"KB Windmill Cycle"
Compare to: 23 July 2010
Three rounds for time, left and right arm x5 in each round:
- Swing
- Clean
- Press / push press / push jerk
- Windmill
- TGU
Post-WOD skill /strengthening / conditioning:
- Box jump, work to max height
Study as Much as You Sweat:
- How to Fix Your Kettlebell Clean
- Think of zipping your jacket...less arc than the swing.
- Use hips to generate power...no curls.
- Push hand under bell...no over the top and slamming on the forearm.
- Don't think of bringing the bell up with your arm, think of bringing your body up and the bell comes with it, then bringing your body under it!
Daily Pondering / Question of the Day:
- “The first step towards getting somewhere is to decide that you are not going to stay where you are.” -J. Pierpont Morgan
- Post your replies to the comments below.
okay, my favorite quote yet! I love this!Besides my life- i will apply this to deadlifts. i'm not going to exceed to only 125 or 130. it may not be much more...but i'm deciding to not stay there! i'll work myself up slowly with that goal in mind and proper form--"not staying where you are!" awesome
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