CrossFit Kingston: WOD Thursday January 27/11

WOD

Weighted Pull Ups 5 X 3

A-
Pendlay row X 5
rest 30 seconds
Hollow Rock X 15

B-
AMRAP in 8 min

5 Man Makers
7 Strict Pull Ups

C-

Weighted Inch Work - 2 lengths

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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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Thursday January 27/11

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