***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SUPINE RING ROWS
3) W.O.D
(A) FOR TIME:
100 SUPINE RING ROWS
(B) 3 EFFORTS EACH FOR TIME:
7 WALL CLIMB
REST 90 SEC BETWEEN EFFORTS
*LOG TIME FOR (A) AND COMPLETE REPS AS STRICT AS POSSIBLE. REST ~3 MINS THEN COMPLETE (B), LOG TIME FOR EACH EFFORT ON (B).
100 SUPINE RING ROWS
(B) 3 EFFORTS EACH FOR TIME:
7 WALL CLIMB
REST 90 SEC BETWEEN EFFORTS
*LOG TIME FOR (A) AND COMPLETE REPS AS STRICT AS POSSIBLE. REST ~3 MINS THEN COMPLETE (B), LOG TIME FOR EACH EFFORT ON (B).
**RAMP WOD**
(A) FOR TIME:
75 SUPINE RING ROWS
(B) 3 EFFORTS EACH FOR TIME:
5 WALL CLIMB
REST 90 SEC BETWEEN EFFORTS
*LOG TIME FOR (A) AND COMPLETE REPS AS STRICT AS POSSIBLE. REST ~3 MINS THEN COMPLETE (B), LOG TIME FOR EACH EFFORT ON (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.
~10:00
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