***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD WALK
3) W.O.D
(A) AMRAP.12 MINS:
50' OVERHEAD WALK #135 *BARBELL
8 BAR MUSCLE UPS
40 DUs
(B) 3 MIN MAX REPS - AB WHEEL ROLL OUT
*LOG TOTAL ROUNDS AND REPS FOR (A) AND REPS ACCOMPLISHED FOR (B).
50' OVERHEAD WALK #135 *BARBELL
8 BAR MUSCLE UPS
40 DUs
(B) 3 MIN MAX REPS - AB WHEEL ROLL OUT
*LOG TOTAL ROUNDS AND REPS FOR (A) AND REPS ACCOMPLISHED FOR (B).
**RAMP WOD**
(A) AMRAP.12 MINS:
50' OVERHEAD WALK #100 *BARBELL
8 CHEST TO BAR PULL UP
30 DUs
(B) ACCUMULATE 5 MINS IN A PLANK POSITION.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND GET (B) DONE IN AS LITTLE OF TIME AS POSSIBLE.
50' OVERHEAD WALK #100 *BARBELL
8 CHEST TO BAR PULL UP
30 DUs
(B) ACCUMULATE 5 MINS IN A PLANK POSITION.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND GET (B) DONE IN AS LITTLE OF TIME AS POSSIBLE.
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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