04/06/201704/06/2017 by Joanne and Lance

April 7th, 2017

Today’s WOD

1-10 Pull up ladder for time

*For super Rx’d do this with C2B

3 sets each for time:

KB snatch x 12 Left arm @ 1.5/1.0

KB snatch x 12 Right arm @ 1.5/1.0

Rope climbs x 2/3

Run/Row 200/250m

REST 2 min b/t sets

Notes:pull up ladder is a solo venture that will be re-tested in week 10. Score for metcon is SLOWEST round

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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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