Monday, 15 November 2010

Announcements:
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)  11am CONFIRMED
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Oxidative
  • Mode
    • Body weight / Gymnastics
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Wrist stretch
  • Perfect / Samson stretch
  • Windmill stretch
  • Achilles stretch
  • Mountain climber / push-up:  20/10/8
  • Hollow rock:  20/10/8
  • 2 x 15:
    • Pull:  body row
    • Midline extend:  good morning
Skill review / enhancement / instruction:
  • Half-burpee push-up
WOD #1:
For time:
  • JPU x25-20-15-10-5
  • Half-burpee push-up x5-10-15-20-25
Post-WOD skill / strengthening / conditioning:
  • GHD back extension, 2 x 10
  • GHD sit-up, 2 x 10
Stretch
Posted by Paul at Mon, 15 Nov 2010 13:02:00 GMT
Categories: G

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