Tuesday WOD - 14 September 2010
Location:
More hip opening mobility
"Virtual Fran - almost"
Compare to: 10 September 2010
21-15-9 of each:
"Cindy Swings"
Compare to: 22 June 2010
Five rounds for time:
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 108 Highway 221, Choteau, MT
- (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway. Former location of Howard's Plumbing.)
- 6am
- 6pm
- 7pm
- 8pm On Ramp
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Oxidative
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Achilles stretch
- 2 x 15:
- Push: DB press
- Pull: DB high pull
- Midline flex: leg raise
- Midline extend: good morning
- Hip open / close: jumping lunge
- Thruster
- JPU
More hip opening mobility
- Pigeon pose, hand on front foot, other hand in front and to side of same side knee. Hips back, keep lumbar curve, push belly button to knee, then belly button to foot.
"Virtual Fran - almost"
Compare to: 10 September 2010
21-15-9 of each:
- Thruster (weighted (10#) PVC)
- Jumping pull-up
"Cindy Swings"
Compare to: 22 June 2010
Five rounds for time:
- Pull-up x5
- Push-up x10
- Squat x15
- KB swing x20
- GHD sit-up 3x10
- Rope climb, 3x
- Box jump, max height
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Are you studying as much as you sweat?
- Post your replies to the comments below.
Mobility WOD: Ouch! I think I'll be doing this one everyday.
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