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Wednesday 25th July

Group 1

Snatch to 3 x 3RM

Snatch Grip Behind Head Shoulder Press to 3 x 8RM

Power Clean & Jerk to 3 x 5RM

WOD

12 Min AMRAP

5 x Front Squata (185, 120)

5 x Paralette Handstand Push Ups

1 x Rope Climb

Group 2

In Pairs - 20 Min AMRAP

400m Run

30 x Ball Slams (alternating each 5)

Break

Skill work -

L Sits / No Legs Rope Climbs, L Sit Rope Climbs / Long Jumps / Freestanding Handstands

 

Posted by at 10:34 PM in Workout of the Day |

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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.

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