Tuesday WOD - 05 October 2010
Location:
"Fran - moving towards Rx'd"
Compare to: 24 August 2010 / 14 September 2010 / 10 September 2010
21-15-9 of each:
"You gotta be shitting me"
Compare to 04 December 2009 / 20 April 2010
- 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
- Metabolic conditioning
- Glycolytic
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- 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
- Shoulder stretch
- Squat stretch
- 2 minutes each:
- hip grinders
- hollow rock
- 1 minute each:
- Push: push-up
- Pull: body row
- Midline flex: leg lift
- Midline extend: good morning
- Hip open / close: squat jumps (this is not a "squat-stand-then jump"...jump from a deep squat!)
- Thruster
"Fran - moving towards Rx'd"
Compare to: 24 August 2010 / 14 September 2010 / 10 September 2010
21-15-9 of each:
- Thruster (weighted (10#) PVC)
- Assisted pull-up
"You gotta be shitting me"
Compare to 04 December 2009 / 20 April 2010
- Burpee x20
- Kettlebell swing x2
- Walking lunge x20
- Kettlebell swing x4
- Walking lunge x18
- Kettlebell swing x6
- Walking lunge x16
- Kettlebell swing x8
- Walking lunge x14
- Kettlebell swing x10
- Walking lunge x12
- Kettlebell swing x12
- Walking lunge x10
- Kettlebell swing x14
- Walking lunge x8
- Kettlebell swing x16
- Walking lunge x6
- Kettlebell swing x18
- Walking lunge x4
- Kettlebell swing x20
- Walking lunge x2
- Burpee x20
- Exercise, sets x reps
Ouch...looks like a sweaty night coming up!
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