Saturday, 13 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
  • 9am
  • 5pm
Today's focus:
  • Metabolic conditioning
    • Glycolytic
  • Mode
    • 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
  • Squat stretch 
  • You design the warm-up!
Skill review / enhancement / instruction:
  • Clean and Jerk
WOD #1:
Graceful Grace
Add ten pounds every 5 reps.  For time.
  • Clean and Jerk x30
Post-WOD skill / strengthening / conditioning:
  • Rope climb
Stretch
Posted by Paul at Fri, 12 Nov 2010 00:00:00 GMT
Categories: W

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