Wednesday, 03 November 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
  • 11am-2pm (open gym by appointment only)
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Oxidative
  • Mode
    • Monostructural
    • Body weight / Gymnastics
    • External loads / Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Windmill stretch
  • Wrist stretch
  • Achilles stretch
  • Shoulder stretch
  • Squat therapy with Sotts press
  • 1 x 10:
    • Push:  KB / DB press
    • Pull:  KB / DB high pull
    • Midline flex:  KTE
    • Midline extend:  Superman
    • Hip open / close:  KB / DB front squat
Skill review / enhancement / instruction:
  • Thruster
WOD #1:
"Steph's Revenge"
20 Minute AMRAP.  Perform the following:
  • Thruster x10
  • Burpee x10
  • Run x1
Post-WOD skill / strengthening / conditioning:
  • None
Stretch
Posted by Paul at Mon, 01 Nov 2010 20:09:00 GMT
Categories: WMG

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