***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ROWING
3) W.O.D
(A) 8 SPRINT ROUNDS OF:
2 X 60YD PRO SHUTTLE
REST 1MIN
(B) FOR TIME:
30 CAL ROW
90 DUs
24 CAL ROW
60 DUs
18 CAL ROW
30 DUs
*LOG SLOWEST AND FASTEST ROUND FOR (A), ALSO TIME TO COMPLETE (B).
2 X 60YD PRO SHUTTLE
REST 1MIN
(B) FOR TIME:
30 CAL ROW
90 DUs
24 CAL ROW
60 DUs
18 CAL ROW
30 DUs
*LOG SLOWEST AND FASTEST ROUND FOR (A), ALSO TIME TO COMPLETE (B).
**RAMP WOD**
(A) 6 SPRINT ROUNDS OF:
2 X 60YD PRO SHUTTLE
REST 1MIN
(B) FOR TIME:
30 CAL ROW
60 DUs
24 CAL ROW
40 DUs
18 CAL ROW
20 DUs
*LOG SLOWEST AND FASTEST ROUND FOR (A), ALSO TIME TO COMPLETE (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.
B)7:43
ReplyDelete*Bonus - 50 Sandbag Over Shoulder #100
Time- 7:53