01/05/201701/06/2017 by Joanne and Lance

January 6th, 2016

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Today’s WOD

A1. Back squats x 3-5 reps @ 75% +, rest 1 min

A2. Strict Pull ups x AMRAP in 1 set OR 30 sec, rest 1 min x 4

5 RFT

12 push ups

12 R-KBS @ 2/1.5

Notes: add weight as necessary on back squats, keep form tight on pull ups

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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