CROSSFIT PAMPA: Hero WOD

Thursday, August 9

Hero WOD - Rankel

"Rankel"

Complete as many rounds as possible in 20 minutes of:

6 Deadlift (225/155#)
7 Burpee Pullups
10 Kettlebell Swings (2 / 1.5 pood)
200m Run

Miranda Oldroyd on today's WOD - video [wmv] [mov]

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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.

Gym pic

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Thursday, August 9

Hero WOD - Rankel

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