Tuesday WOD - 28 September 2010
Location:
Complete each series as fast as possible. As many rounds as time allows:
Study as Much as You Sweat:
- 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
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Pigeon stretch
- Wrist stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- 3 x 10:
- Push: push-up (one set each: wide, diamond, standard)
- Pull: pull-up
- Midline extend / flex: KTE with back arch
- Hip open / close: OHS with Sotts press x3
- Double-unders
Complete each series as fast as possible. As many rounds as time allows:
- Row 250m
- Bike 0.25 mile
- Double-under x30
- Burpee x25
- GHD back extension, 3 x 5 (hold max extension for 3 seconds, do not perform GHR...knees stay extended)
Study as Much as You Sweat:
- "...the stronger you are, the more effective you are at Crossfit" -Mark Rippetoe
- "Every time I put people on the Zone Diet, their Crossfit performance improves and their bodyfat goes down. If you want to drop a bunch of fat in two months, go straight to Crossfit and the Zone Diet. Say what you want to, but it works better than anything else I've ever seen." -Mark Rippetoe
- If you are interested in losing fat...are you willing to get comfortable with the uncomfortable?
- Post your replies to the comments below.
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