***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
WALL BALLS
3) W.O.D
(A) 5 ROUNDS OF 90 SEC WORK FOR MAX REPS:
100M SPRINT
MAX WALL BALLS
REST 90SEC.
(B) BULGARIAN SPLIT SQUAT - WORK UP TO A MEDIUM / HEAVY 3 REP SET.
*LOG REPS FOR EACH ROUND, WITH 90 SEC ON THE CLOCK YOU WILL COMPLETE YOUR 100M SPRINT THEN WITH WHATEVER TIME IS LEFT DO AS MANY WALL BALLS AS POSSIBLE. REST EXACTLY 90SEC BETWEEN EFFORTS.LOG LOAD REACHED AND ANY THOUGHTS FOR (B) AS WELL.
100M SPRINT
MAX WALL BALLS
REST 90SEC.
(B) BULGARIAN SPLIT SQUAT - WORK UP TO A MEDIUM / HEAVY 3 REP SET.
*LOG REPS FOR EACH ROUND, WITH 90 SEC ON THE CLOCK YOU WILL COMPLETE YOUR 100M SPRINT THEN WITH WHATEVER TIME IS LEFT DO AS MANY WALL BALLS AS POSSIBLE. REST EXACTLY 90SEC BETWEEN EFFORTS.LOG LOAD REACHED AND ANY THOUGHTS FOR (B) AS WELL.
**RAMP WOD**
(A) 5 ROUNDS OF 90 SEC WORK FOR MAX REPS:
100M SPRINT
MAX WALL BALLS
REST 90SEC.
(B) BULGARIAN SPLIT SQUAT - WORK UP TO A MEDIUM / HEAVY 3 REP SET.
*LOG REPS FOR EACH ROUND, WITH 90 SEC ON THE CLOCK YOU WILL COMPLETE YOUR 100M SPRINT THEN WITH WHATEVER TIME IS LEFT DO AS MANY WALL BALLS AS POSSIBLE. REST EXACTLY 90SEC BETWEEN EFFORTS.LOG LOAD REACHED AND ANY THOUGHTS FOR (B) AS WELL.
- 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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