***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQAUT
SUMO DEADLIFT HIGH PULL (SDHP)
SUMO DEADLIFT HIGH PULL (SDHP)
3) W.O.D
(A) OVERHEAD SQUAT - WORK UP TO A HEAVY 2 REP FOR THE DAY
(B) EMOM.20 MIN:
5 SDHP #115
5 TOES TO BAR
*LOG LOAD REACHED FOR (A). ON (B) GO FOR AS LONG AS YOU CAN, WHEN YOU CAN NO LONGER COMPLETE 5 SDHP AND 5 T2B WITHIN THE MINUTE, REST THE FOLLOWING MINUTE AND CONTINUE UNTIL 20 MINS IS UP. IF YOU COMPLETE THE ENTIRE 20 MINS RXd YOU WILL ADD A T2B REP NEXT TIME AROUND.
(B) EMOM.20 MIN:
5 SDHP #115
5 TOES TO BAR
*LOG LOAD REACHED FOR (A). ON (B) GO FOR AS LONG AS YOU CAN, WHEN YOU CAN NO LONGER COMPLETE 5 SDHP AND 5 T2B WITHIN THE MINUTE, REST THE FOLLOWING MINUTE AND CONTINUE UNTIL 20 MINS IS UP. IF YOU COMPLETE THE ENTIRE 20 MINS RXd YOU WILL ADD A T2B REP NEXT TIME AROUND.
**RAMP WOD**
(A) OVERHEAD SQUAT - WORK UP TO A HEAVY 2 REP FOR THE DAY
(B) EMOM.15 MIN:
5 SDHP #95
5 TOES TO BAR -OR- SCALE TO KNEES TO ELBOW
*LOG LOAD REACHED FOR (A). ON (B) GO FOR AS LONG AS YOU CAN, WHEN YOU CAN NO LONGER COMPLETE 5 SDHP AND 5 T2B WITHIN THE MINUTE, REST THE FOLLOWING MINUTE AND CONTINUE UNTIL 15 MINS IS UP.
- 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) 185 *major elbow pain (r)
ReplyDeleteB) Completed RXd *Add a REP each next time
A) 185 *major elbow pain (r)
ReplyDeleteB) Completed RXd *Add a REP each next time