CROSSFIT FORT KNOX: WOD Monday 26 OCT 09

WOD Monday 26 OCT 09

Strength:
Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)

WOD:
Complete 10 rounds
Sprint 50 yards
*30 seconds rest between rounds

Skill:
2x10 Wrist Pushups

1 comment:

AnonymousOctober 27, 2009 at 6:36 AM
John
I missed this posted WOD before the gym, its great to see the site back up
Push Press(1,1,1,1,1,1,1) 155#
21,15,9
KB swings, Pull Ups, Box Jumps, Knee to Elbows
9.31
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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

CROSSFIT FORT KNOX

WOD Monday 26 OCT 09

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