***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANDSTAND PUSH UP (HSPU)
3) W.O.D
(A) 12 MIN ON THE CLOCK:
1 MIN - AIR SQUAT
1 MIN - HSPU
2 MIN - AIR SQUAT
2 MIN - HSPU
3 MIN - AIR SQUAT
3 MIN - HSPU
(B) 100 SIT-UPS FOR TIME
*POST REP COUNT FOR EACH INTERVAL ON (A), AND ALSO POST TIME TO COMPLETE (B).
1 MIN - AIR SQUAT
1 MIN - HSPU
2 MIN - AIR SQUAT
2 MIN - HSPU
3 MIN - AIR SQUAT
3 MIN - HSPU
(B) 100 SIT-UPS FOR TIME
*POST REP COUNT FOR EACH INTERVAL ON (A), AND ALSO POST TIME TO COMPLETE (B).
**RAMP WOD**
(A) 12 MIN ON THE CLOCK:
1 MIN - AIR SQUAT
1 MIN - HAND RELEASE PUSH UPS (HRPU)
2 MIN - AIR SQUAT
2 MIN - HRPU
3 MIN - AIR SQUAT
3 MIN - HRPU
(B) 100 SIT-UPS FOR TIME
*POST REP COUNT FOR EACH INTERVAL ON (A), AND ALSO POST TIME TO COMPLETE (B).
1 MIN - AIR SQUAT
1 MIN - HAND RELEASE PUSH UPS (HRPU)
2 MIN - AIR SQUAT
2 MIN - HRPU
3 MIN - AIR SQUAT
3 MIN - HRPU
(B) 100 SIT-UPS FOR TIME
*POST REP COUNT FOR EACH INTERVAL ON (A), AND ALSO POST TIME TO COMPLETE (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.
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