***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
UNBROKEN DUs
JUMP LUNGES
JUMP LUNGES
3) W.O.D
(A) ASCENDING LADDER FOR 10 MINS :
10 JUMP LUNGES
10 DUs *UNBRKN
10 JUMP LUNGES
15 DUs *UNBRKN
10 JUMP LUNGES
20 DUs *UNBRKN
10 JUMP LUNGES
25 DUs *UNBRKN
10 JUMP LUNGES
... AND SO ON ADDING 5 REPS TO DU COUNT EACH REP ROUND.
(B) ACCUMULATE 3 MINS EACH - WEIGHTED PRONE THEN SUPINE PLANK
*FOR (A) DUs MUST BE UNBROKEN FOR THE SET TO COUNT, LOG TOTAL REPS COMPLETED IN 10 MINS. ON (B) COMPLETE EACH FOR 3 MINS.
10 JUMP LUNGES
10 DUs *UNBRKN
10 JUMP LUNGES
15 DUs *UNBRKN
10 JUMP LUNGES
20 DUs *UNBRKN
10 JUMP LUNGES
25 DUs *UNBRKN
10 JUMP LUNGES
... AND SO ON ADDING 5 REPS TO DU COUNT EACH REP ROUND.
(B) ACCUMULATE 3 MINS EACH - WEIGHTED PRONE THEN SUPINE PLANK
*FOR (A) DUs MUST BE UNBROKEN FOR THE SET TO COUNT, LOG TOTAL REPS COMPLETED IN 10 MINS. ON (B) COMPLETE EACH FOR 3 MINS.
**RAMP WOD**
(A) ASCENDING LADDER FOR 10 MINS :
10 JUMP LUNGES
10 DUs
10 JUMP LUNGES
15 DUs
10 JUMP LUNGES
20 DUs
10 JUMP LUNGES
25 DUs
10 JUMP LUNGES
... AND SO ON ADDING 5 REPS TO DU COUNT EACH REP ROUND.
(B) ACCUMULATE 3 MINS EACH - WEIGHTED PRONE THEN SUPINE PLANK
*FOR (A) LOG TOTAL REPS COMPLETED IN 10 MINS. ON (B) COMPLETE EACH FOR 3 MINS.
- 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)55 / 55 DUs
ReplyDeleteB) Done & Done