***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DEADLIFT
3) W.O.D
(A) 15 MINS TO FIND 5RM DEADLIFT FOR THE DAY.
(B) 10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #225
(B) 10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #225
+
AFTER EACH REP ROUND...
10 RING PUSH UPS
100M SPRINT AFTER EACH REP ROUND
*POST 5RM FOR (A) AND POST TIME TO COMPLETE (B) IN COMMENTS. FOR (B), ON GO COMPLETE 10 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT, THEN 9 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT...AND SO ON UNTIL YOU FINISH WITH 1 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT.
AFTER EACH REP ROUND...
10 RING PUSH UPS
100M SPRINT AFTER EACH REP ROUND
*POST 5RM FOR (A) AND POST TIME TO COMPLETE (B) IN COMMENTS. FOR (B), ON GO COMPLETE 10 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT, THEN 9 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT...AND SO ON UNTIL YOU FINISH WITH 1 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT.
**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #185
DEADLIFT #185
+
AFTER EACH REP ROUND...
10 HR PUSH UPS
100M SPRINT AFTER EACH REP ROUND
*POST TIME TO COMPLETE IN COMMENTS. ON GO COMPLETE 10 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT, THEN 9 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT...AND SO ON UNTIL YOU FINISH WITH 1 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT.
AFTER EACH REP ROUND...
10 HR PUSH UPS
100M SPRINT AFTER EACH REP ROUND
*POST TIME TO COMPLETE IN COMMENTS. ON GO COMPLETE 10 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT, THEN 9 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT...AND SO ON UNTIL YOU FINISH WITH 1 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT.
- 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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