Friday WOD - 17 September 2010
Location:
"Partner Power!"
Three rounds for time. With a partner, perform the following:
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)
- There is a confirmed group of WOD'ers at 11:00am if you want to join them!
- 6pm
7pmCANCELLED! Choteau High School football game!
- Metabolic conditioning
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Scorpion stretch
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Push-up ladder x3:
- Plank x5 seconds
- Standard push-up
- Plank (wide) x5 seconds
- Wide push-up
- Plank (diamond) x5 seconds
- Diamond push-up
- Pull: dead hang pull-up to 5 second bent arm hang x5
- Midline flex: sit-up x30 (knees out, hold at top...trainer counts)
- Midline extend: Superman x20 (same, same...hold until "release")
- Hip open / close: burpee x10 (trainer-led...don't screw it up!)
- Partner exercises:
- Resistance run
- Pistol
- Leg push
- Body jump
"Partner Power!"
Three rounds for time. With a partner, perform the following:
- Resistance run x10
- Pistol
- Leg push
- Body jump
- Rope climb, x3
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Not satisfied with how you look, feel or perform? Then SOMETHING has got to change. Talk to someone who has experienced positive change in how they look, feel or perform...find out what the SOMETHING is that worked for them.
- Post your replies to the comments below.
great article. i'll have to let steph know that she needs to read this. :)
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