2014: Heavy Deadlifts Metcon Walking Lunges + WallBall

Wednesday, February 8, 2012

Heavy Deadlifts Metcon Walking Lunges + WallBall

Heavy Deadlifts
440x3x1 - 5 min rest

MetCon
12 min AMRAP
45' Walking Lunges 45# plate overhead
15 WallBall 20#ball - 10' target

Rds...Unknown, all I know is that I lost

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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.
~Greg Glassman