***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BURPEE PULL UP
3) W.O.D
(A) 4 ROUNDS FOR TIME:
10 JUMP OVER BOX 24"
20 BURPEE PULL UPS
(B) 3 EFFORTS:
MAX PLANK HOLD
REST 1:2
*LOG TIME TO COMPLETE (A). BETWEEN (A) AND (B) REST ~5 MIN. FOR (B) HOLD THE PLANK FOR AS LONG AS POSSIBLE, REST EXACTLY DOUBLE THE TIME YOUR LAST PLANK WAS BEFORE EACH EFFORT. LOG EACH EFFORT FOR (B).
10 JUMP OVER BOX 24"
20 BURPEE PULL UPS
(B) 3 EFFORTS:
MAX PLANK HOLD
REST 1:2
*LOG TIME TO COMPLETE (A). BETWEEN (A) AND (B) REST ~5 MIN. FOR (B) HOLD THE PLANK FOR AS LONG AS POSSIBLE, REST EXACTLY DOUBLE THE TIME YOUR LAST PLANK WAS BEFORE EACH EFFORT. LOG EACH EFFORT FOR (B).
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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