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Monday 10/13/08 WOD

By 10/12/2008No Comments

Workout of the Day (WOD)

CrossFit WOD

“Met Con Day”

The following for time:

  • Run 400 Meters                         Day 6 Apollo Challenge
  • Row 500 Meters                        Cindy  6 Rounds
  • Jump Rope 200 Singles
  • Run 200 Meters
  • Row 250 Meters
  • Jump Rope 100 Singles
  • Run 400 Meters
  • Row 500 Meters
  • Jump Rope 200 Singles

Strength & Conditioning WOD

  • Muscle snatch – heavy single
  • Snatch – 85% x 1 x 2
  • Clean & jerk – 85% x 1 x 2
  • Pull-ups – 3 x max
  • TGU sit-ups – 3 x 8

When I get the spinning bikes in we will mix that into the Cardio Days.  Maybe we can get Jazmin to teach some spinning classes.

PA092127

Coach Brooke emphasizes on the importance of Full Range of motion on the air squat.

Steven