***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG CLEAN THRUSTER (HCT)
3) W.O.D
(A) AMRAP.12
10 CAL ROW
2 HCT #115
10 CAL ROW
4 HCT #115
10 CAL ROW
6 HCT #115
10 CAL ROW
8 HCT #115
... AND SO ON UNTIL 12 MINS IS UP.
(B) 3 ROUNDS FOR TIME
20 PUSH PRESS
30 BALL SLAMS #20
*POST TOTAL REPS FOR (A), 1 CAL = 1 REP. ALSO POST TIME TO COMPLETE (B).
10 CAL ROW
2 HCT #115
10 CAL ROW
4 HCT #115
10 CAL ROW
6 HCT #115
10 CAL ROW
8 HCT #115
... AND SO ON UNTIL 12 MINS IS UP.
(B) 3 ROUNDS FOR TIME
20 PUSH PRESS
30 BALL SLAMS #20
*POST TOTAL REPS FOR (A), 1 CAL = 1 REP. ALSO POST TIME TO COMPLETE (B).
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- 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.
CWOD
ReplyDelete(A) 98 REPS
(B) 8:13