***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BARBELL SUPINE ROW - BARBELL SUPINE ROW CLICK HERE -
3) W.O.D
(A) 5 ROUNDS EACH FOR TIME:
8 BODY WEIGHT BENCH PRESS
*REST 90 SEC.
(B) AMRAP.8 MIN:
9 BURPEES
12 BARBELL SUPINE ROW
*LOG TIMES FOR EACH EFFORT OF (A) AND TOTAL ROUNDS AND REPS FOR (B).
8 BODY WEIGHT BENCH PRESS
*REST 90 SEC.
(B) AMRAP.8 MIN:
9 BURPEES
12 BARBELL SUPINE ROW
*LOG TIMES FOR EACH EFFORT OF (A) AND TOTAL ROUNDS AND REPS FOR (B).
**RAMP WOD**
(A) 5 EFFORTS FOR MAX REPS EACH:
BENCH PRESS @70% BODY WEIGHT
*REST 90 SEC.
(B) AMRAP.8 MIN:
9 BURPEES
12 BARBELL SUPINE ROW
*LOG TOTAL REPS FOR EACH EFFORT OF (A) AND TOTAL ROUNDS AND REPS 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) EMOM.10 VEST RING PUSH UPS.
ReplyDelete10/10/10/10/4/8/6/6/6/6
(B) AMRAP.8 OF 6/9:
6RDs + 5 Row