***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
MUSCLE UPS
HANDSTAND PUSH UPS
HANDSTAND PUSH UPS
3) W.O.D
(A) E.M.O.T.M.20:
ODD - 3 HANDSTAND PUSH UPS
EVEN - 3 MUSCLE UPS
(B) 2 MIN MAX - SPLITTER BALL SLAM (1MIN L + 1MIN R)
*POST IF ANY MINUTES WERE MISSED. COUNT 5 BURPEE BOX JUMPS 30" PENALTY FOR EACH MISSED MIN.
ODD - 3 HANDSTAND PUSH UPS
EVEN - 3 MUSCLE UPS
(B) 2 MIN MAX - SPLITTER BALL SLAM (1MIN L + 1MIN R)
*POST IF ANY MINUTES WERE MISSED. COUNT 5 BURPEE BOX JUMPS 30" PENALTY FOR EACH MISSED MIN.
**RAMP WOD**
(A) E.M.O.T.M.20:
ODD - 3 WALL CLIMBS
EVEN - 6 C2B PULL UPS
(B) 2 MIN MAX - BALL SLAM.
*FOR (A) POST IF ANY MINUTES WERE MISSED. COUNT 5 BURPEE BOX JUMPS 30" PENALTY FOR EACH MISSED MIN. ALSO POST TOTAL REPS ACCOMPLISHED FOR (B).
ODD - 3 WALL CLIMBS
EVEN - 6 C2B PULL UPS
(B) 2 MIN MAX - BALL SLAM.
*FOR (A) POST IF ANY MINUTES WERE MISSED. COUNT 5 BURPEE BOX JUMPS 30" PENALTY FOR EACH MISSED MIN. ALSO POST TOTAL REPS ACCOMPLISHED FOR (B).
- 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.
C - (A) 1 PENALTY (MIN 18 HSPU)
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