November 21st, 2019

Calm after the Storm

Today’s WOD

Warm-Up

**3 Rounds**

20 RS + 20 LS Side Plank
10 Sumo stance BB Good Morning
15/12 Cal Row

Mechanics

**3 Rounds**

5+5 Power Athlete Step Up
8 Supine Hamstring Curl with Med Ball

**Consistency**

**For Practice**

500m Row
Rowing Review
500m Row
Pacing Review
500m Row

**Intensity**

2k Row

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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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Calm after the Storm

Today’s WOD

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