07/23/201707/23/2017 by Joanne and Lance

July 24, 2017

Today’s WOD

Strength

Build to a Heavy Press in 10 min

Go every 2:00

5 Press @ 70-79% of tough single

SUPPLEMENTAL

Structural: 10 min max

With a partner

P1: 2 rope climbs (rx+ legless)

P2: farmers hold 2x 2.0/ 1.5PD

Breather: 10 min max

Tailpipe

3 RFT with a partner

P1- 250m Row sprint

P2- hold 2x 1.5/1.0 KB in front rack

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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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