03/27/201703/27/2017 by Joanne and Lance

March 28th, 2017

Today’s WOD

With a Partner (1 partner works at a time. Switch when the row is complete)

3 rounds

5 Power Snatch @ 70%

2:00 Row sprint Men >600m, Women >500m

5 Min Intermission after 3^rd set

then

3 Rounds

10 Front Squat @ 50%

2:00 Row sprint Men >600m, Women >500m

Notes: IWT = interval weight training, distances are goals for Rx’d males + females

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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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