Monday WOD - 06 September 2010
It's LABOR DAY...and YES...there is a WOD today!
Location:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode
- External loads / Weightlifting
- Mobility
- Squat jump
- Press
- Push press
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Shoulder stretch
- Squat stretch
- Two minute mobility: squat
- Review squat jump
- Review press / push press
- 2x10:
- Push: push-up
- Pull: body row
- Midline flex: sit-up
- Midline extend: Superman
- Hip open / close: squat
- Press 5 x 3
- No lower body movement until the press becomes impossible...then push press.
"One card draw - revised"
Draw a card, do the work, draw another card...
- Joker: 75 burpees
- For the face cards, the suit has no bearing.
- Ace: One mile on the airdyne
- King: 2km on the rower
- Queen: 50 double-unders
- Jack: sled drag five laps
- For the numbered cards, the suit is the value:
- Heart: ten
- Club: fifteen
- Diamond: twenty
- Spade: twenty-five
- For the numbered cards, the suit is the value:
- Ten: KTE or GHD sit-up
- Nine: push-up
- Eight: JPU
- Seven: good morning or GHD back extension
- Six: squat jump
- Five: v-up
- Four: dip
- Three: body row
- Two: Superman
- None
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