Wednesday WOD - 15 September 2010
Location:
Similar to: 21 July 2010
Twenty minute AMRAP. You choose the exercises. Pick one exercise from each of the modes:
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
- 11am-2pm (open gym by appointment only)
- 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
- Scorpion stretch
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Achilles stretch
- 1 x 15:
- Push: dip
- Pull: pull-up
- Midline flex: KTE
- Midline extend: Superman
- Hip open / close: OHS
- As needed
Similar to: 21 July 2010
Twenty minute AMRAP. You choose the exercises. Pick one exercise from each of the modes:
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Monostructural: Double-under x50
- Body weight / Gymnastics: JPU x20
- External loads / Weightlifting: SDHP x20 (75#)
- Monostructural: Suicide run
- Body weight / Gymnastics: Back arch to L-sit x10
- External loads / Weightlifting: Deadlift x5 (150#)
- Monostructural: Ride 0.5 mile
- Body weight / Gymnastics: KTE x10
- External loads / Weightlifting: Power clean and jerk x10 (115#)
- Rope climb, 3x
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Got sleep?
- Post your replies to the comments below.
you mean paleo means no coffee? roasted my first batch last night-the organic peru. set the fire alarm off in the hallway. it was suppose to roast for 5.9 minutes. i turned it up 6 seconds and next thing i knew the kitchen was very smokey and a loud sound was coming from the hallway. :) will make some of that for tomorrows coffee.
Reply to this