W.O.D. Friday 3-9-2012

Dynamic Effort Day – Box Squats 12 x 3. Use 75% of weight from Mondays Squats. We are lifting for speed. Set the feet out wide, sit back on the box, then power up and forward.

4 rounds for time:

25 Medball clean/wallball

1 lap

The medball clean/wallball will be exactly what it sounds like. Perform and medball clean and then go straight into a wallball. Allow the ball to drop and then move into the next. Use remaining time to cool down, roll out, and actively stretch.

Congrats Will on the PR!

4 thoughts on “W.O.D. Friday 3-9-2012”

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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4 thoughts on “W.O.D. Friday 3-9-2012”