Tuesday, 16 November 2010

Announcements:
  • Tree cutting party Sunday, 28 November!  Sign up at the gym, get your permit at Rex's and sharpen your saw!
  • Quit Cold Turkey Trot:  November 20, 9 a.m., Stage Stop Inn
Times:
  • 6am
  • 11am CONFIRMED
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Glycolytic
    • Oxidative
  • Mode
    • Monostructural
    • External loads / Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Wrist stretch
  • Perfect / Samson stretch
  • Windmill stretch
  • Scorpion stretch
  • Pigeon stretch
  • Achilles stretch
  • Tabata:  squats (hold down position during rest)
  • Pull:  pull-up (3 sets max reps)
Skill review / enhancement / instruction:
  • Dead lift
WOD #1:
  • Press 5x3
WOD #2:
"Jump the dead, trample the weak"
For time:
  • DU x100-80-60-40-20
  • DL x10  - 8 - 6  - 4 - 2
Post-WOD:
  • Shin stretch
Stretch
    Posted by Paul at Mon, 15 Nov 2010 21:06:00 GMT
    Categories: WM

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