Monday WOD - 11 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.)
- 6am
- 11am-2pm (open gym by appointment only)
- 6pm
- 7pm
- Metabolic conditioning
- Oxidative
- Mode
- Monostructural
- 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
- Run, 30 seconds each, two rounds:
- Forward
- High knees
- High heels
- Skip
- Sideways x2
- Forward and back x3
- None
In honor of Kim's birthday!
"Filthy Fifties"
Perform 50 of each (in order, do not move on to the next exercise until you complete the set):
- Box jump
- Jumping pull-up
- Kettlebell swing
- Walking lunge
- KTE
- Push press
- Back extension
- Wall ball
- Burpee
- Double under
- Birthday cake for time.
cute...birthday cake for time.
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