Tuesday, 12 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
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Oxidative
  • Mode
    • Monostructural
    • External loads / Weightlifting
Warm-up:
  • 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
  • Five minutes of your own warm-up.  Don't forget to include each movement category:
    • Push:  ???
    • Pull:  ???
    • Midline flex:  ???
    • Midline extend:  ???
    • Hip open / close:  ???
Skill review / enhancement / instruction:
  • Tire flip
WOD #1:
  • Push press 5x5
WOD #2:
Tire flip sprint, AMRATA
  • Sprint length of gym
  • Tire flip back
  • Sprint back
    Post-WOD skill / strengthening / conditioning:
    • None
    Stretch
      Posted by Paul at Mon, 11 Oct 2010 06:00:00 GMT
      Categories: WM

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