Saturday WOD - 09 October 2010

Location:
  • 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.)
Times:
  • 6am
  • 9am
  • 6pm
Today's focus:
  • Metabolic conditioning
    • Phosphagen
    • Glycolytic
  • Mode
    • External loads / Weightlifting
    • Mobility
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Wrist stretch
  • Achilles stretch
  • Shoulder stretch
  • Squat stretch
  • Med ball toss
  • Pull-ups 3x10
Skill review / enhancement / instruction:
  • Push press
  • Wall ball
WOD #1:
  • Push press 5x5
WOD #2:
"Karen"
Compare to:   07 Aug 2010 / 02 March 2010 / 02 Feb 2010
For time:
  • Wall ball x150
Post-WOD skill / strengthening / conditioning:
  • GHD back extension 3x10
Stretch
Posted by Paul at Fri, 08 Oct 2010 06:00:00 GMT
Categories: W

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