***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPRINTING
3) W.O.D
(A) AMRAP 10 MINS:
60M SPRINT *30M TURNAROUND (UP & BACK)
10 RING DIPS
10 T2B
60M SPRINT *30M TURNAROUND (UP & BACK)
10 RING DIPS
10 T2B
(B) BUY OUT - 100 BANDED GOOD MORNINGS
*SPRINT IS ALL OUT EFFORT EACH ROUND. LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY REPS. USE A LIGHT BAND.
*SPRINT IS ALL OUT EFFORT EACH ROUND. LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY REPS. USE A LIGHT BAND.
**RAMP WOD**
(A) AMRAP 10 MINS:
60M SPRINT *30M TURNAROUND (UP & BACK)
10 RING DIPS
15 V-UPS
60M SPRINT *30M TURNAROUND (UP & BACK)
10 RING DIPS
15 V-UPS
(B) BUY OUT - 100 BANDED GOOD MORNINGS
*SCALE RING DIPS AS NEEDED. LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY REPS. USE A LIGHT BAND.
*SCALE RING DIPS AS NEEDED. LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY REPS. USE A LIGHT BAND.
- 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.
A) 5RDs *Did 30 DUs instead of Run. *Achilles
ReplyDeleteB) GHD Rowing 3 X max effort
C) 100 Banded Good Mornings
A) 5RDs *Did 30 DUs instead of Run. *Achilles
ReplyDeleteB) GHD Rowing 3 X max effort
C) 100 Banded Good Mornings