***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DUs WARM UP UNBROKEN SETS OF 10-20 THEN DO (A).
3) W.O.D
(A) MAX UNBROKEN DOUBLE UNDERS - SINGLE ATTEMPT
(B) EVERY 90 SECONDS FOR 15 MINS:
2 X 60YD PRO SHUTTLE SHUTTLE RUNS
30 DUs
*LOG RESULT FOR (A) AND IF YOU MISSED ANY EFFORTS FOR (B).
(B) EVERY 90 SECONDS FOR 15 MINS:
2 X 60YD PRO SHUTTLE SHUTTLE RUNS
30 DUs
*LOG RESULT FOR (A) AND IF YOU MISSED ANY EFFORTS FOR (B).
**RAMP WOD**
(A) MAX UNBROKEN DOUBLE UNDERS - SINGLE ATTEMPT
(B) EVERY 90 SECONDS FOR 12 MINS:
2 X 60YD PRO SHUTTLE SHUTTLE RUNS
20 DUs
*LOG RESULT FOR (A) AND IF YOU MISSED ANY EFFORTS FOR (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.
A) 103 *Broke at 1min
ReplyDeleteB) Rxd *All rounds except last 2 done in 60sec. Last 2 done in 1:10.