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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 handstands, 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!

« Muscle-Up Club | Main | Other Named WODs »

The Heroes #2

Badger Men
Women
30 squat clean, 95lb (65lb) Cal           31:57


30 pull-ups



800 meter run









 


Nate Men
Women
Max rounds in 20 minutes



2 muscle-ups



4 handstand push-ups



8 KB swings, 32kg (16kg)













Tommy V Men
Women
For time:



21 thruster, 115lb (85lb)



15 ft rope climb, 12 ascents



15 thruster, 115lb (85lb)
15 ft rope climb, 9 ascents



9 thruster, 115lb (85lb)



15 ft rope climb, 6 ascents



Griff Men Women

For time: Pat        12:48 Therese 12:50
800 meter run Drew      13:05 Vicki 14:49
400 meter run backwards Will       14:24 Shannon 14:54
800 meter run Brady     14:48 Lori 15:45
400 meter run backwards Steve B   15:03







"Danny"
 Men
 Women

10 rounds for time:



200m run



5 pull-ups



10 KB swings, 24kg (16kg)



15 push-ups














































































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