W.O.D. Monday 12-12-11

Today we will be performing a WOD from the open competition.

Week 5 workout Clean/T2B/Wallball

20 Min AMRAP:

5 Power Clean 145/95lbs

10 Toes to Bar

15 Wallballs 20/14lbs

3 thoughts on “W.O.D. Monday 12-12-11”

Rich Sneed December 12, 2011 — 9:28 pm

Great workout tonight. The instruction really helped with the power cleans. Did 4 rounds in 20 minutes, minus 1 lap at the end. Going to sleep good tonight.

Jama December 12, 2011 — 10:30 pm

Hope we can continue to make you guys better. 6 rounds minus the laps 155lbs power cleans in 20min.

mary December 13, 2011 — 8:46 am

5 rounds minus laps #95

That was fun…. I feel like crap lol

World-Class Fitness in 100 Words

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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3 thoughts on “W.O.D. Monday 12-12-11”