Monday WOD - 20 September 2010
Location:
Quick feet / burpee / mountain climber / tuck jump drill (5 minutes with 10 second rest every minute)
WOD #2:
Tucker shoot-thru / bear crawl / metronome drill x3
Post-WOD skill / strengthening / conditioning:
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
- 8pm On Ramp
- Metabolic conditioning
- Glycolytic
- Mode
- Body weight / Gymnastics
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Pidgeon stretch
- Scorpion stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- Burpee / lunge / pull-up series x3
- Start with a 3 burpees at one end of the gym, walking lunge to other end of gym, end with 3 pull-ups
- 3 x 10:
- Midline flex: sit-up or KTE
- Midline extend: Superman
- Good morning
- GHD review (sit-up, reverse hyper and back extension)
Quick feet / burpee / mountain climber / tuck jump drill (5 minutes with 10 second rest every minute)
WOD #2:
Tucker shoot-thru / bear crawl / metronome drill x3
Post-WOD skill / strengthening / conditioning:
- Rope climb x3
- GHD sit-up x10
- GHD back extension or reverse hyper x10
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Wanna train for train for muscle-ups?
- Post your replies to the comments below.
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