May 9th, 2019

Today’s WOD

Strict Pull Up 3xME

Kipping Pull Up Practice

5 Rounds

20 Pull Up

30 American KB swing 24/16

60 Double Unders

Score: Time to Complete Intensity

Scaling:

Pull Ups → Reduce Reps → Jumping Pull Up → Ring Row
American KB Swing → Reduce weight → Reduce Reps → Russian KB Swing → KB Deadlift
Double Under → Reduce Reps → Single Unders with 6 DU attempts

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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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