Wednesday WOD - 29 September 2010
Location:
AMRAP 20 minutes. When you hear the bell, do five burpees (remember your position in the cycle):
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
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Wrist stretch
- Achilles stretch
- 2 x 10:
- Push: dip
- Pull: body row
- Midline flex: leg lift
- Midline extend: Superman
- Hip open / close: walking lunge
- Hollow rock
- lower back contacts the ground
- stiff body
- feet and hands off ground
- hips and shoulders
- Asymmetrical OHS
AMRAP 20 minutes. When you hear the bell, do five burpees (remember your position in the cycle):
- Double-unders x10 (singles x10 or sub mountain climbers x20)
- Corner touch bear crawl x3 (touch hands and feet to four corners of mat)
- Sumo deadlift high pull x10 (barbell or KB )
- Push-up x10 (hand-release with hips off ground)
- Sit-up x10
- None
Study as Much as You Sweat:
Nutrition Tip of the Day:
Daily Pondering / Question of the Day:
- Fact or fiction: calories in = calories out
- Post your replies to the comments below.
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