05/20/201905/20/2019 by Joanne and Lance

May 21st, 2019

Another Awesome turnout for our Holiday WOD! Thanks to everyone who came out.

Today’s WOD

10 Rounds, with 1 Dumbbell

100m run w DB

5 Weighted Chin Up

5 Weighted Dip

Everytime the DB touches the ground, perform 5 Burpee over the Dumbbell

20 Min Cap

Score: Time to Complete Intensity

Scaling:

100m Run → Reduce distance → Row

Weighted Chin Up → Strict Chin Up → Banded Chin Up → Ring Row
Weighted Dip → Strict Dip → Banded Dip → Tricep Push Up → Box Tricep Push Up

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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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Another Awesome turnout for our Holiday WOD! Thanks to everyone who came out.

Today’s WOD

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