Monday WOD - 04 October 2010
Location:
"Cardio Gone Bad"
- 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
- Mobility
- 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
- 2 x 15:
- Push: push-up
- Pull: pull-up
- Midline flex: sit-up
- Midline extend: Superman
- Hip open / close: squat
- Clean
- Jerk
"Cardio Gone Bad"
- In this workout you have one minute to complete as many reps or cover as much distance as possible at each station. There is no rest between stations...it is important to transition quickly between stations since the clock does not reset or stop between exercises.
- Each round consists of all five stations, thus each round is five minutes long. There is a one-minute break between rounds. We will complete 3 rounds. (Seventeen minutes total.)
- Score is the total number of points in all three rounds. One point is given for each segment completed.
- Run: each length is a point (partial lengths do not count).
- Bike: each hundredth of a mile is one point.
- Row: each calorie is one point.
- Rope: each "under" is a point (singles = one point, double-unders = two points, etc.).
- Farmer's trot: each length is a point (partial lengths do not count).
- We will split the group in half and conduct two "fights". One group will count reps for the other group, then switch.
- Hold your partners accountable! Do not count reps that do not meet the standards.
- Rope climb, 3x
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