***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
POWER CLEAN - WARM UP TO WOD WEIGHT
ROPE CLIMB - WARM UP TECHNIQUE
ROPE CLIMB - WARM UP TECHNIQUE
3) W.O.D
(A) FOR TIME:
12 POWER CLEAN #155
12 STRICT HAND STAND PUSH UPS
4 ROPE CLIMB
9 POWER CLEAN #155
3 STRICT HANDSTAND PUSH UP
3 ROPE CLIMB
6 POWER CLEAN #155
6 STRICT HANDSTAND PUSH UP
2 ROPE CLIMB
(B) OPTIONAL - 4 ROUNDS EACH FOR TIME:
30 CAL ROW ASSAULT BIKE OR AIRDYNE
REST 90 SEC.
*LOG TIME TO COMPLETE (A) AND LOG ANY NOTES FOR (B) IF COMPLETED.
12 POWER CLEAN #155
12 STRICT HAND STAND PUSH UPS
4 ROPE CLIMB
9 POWER CLEAN #155
3 STRICT HANDSTAND PUSH UP
3 ROPE CLIMB
6 POWER CLEAN #155
6 STRICT HANDSTAND PUSH UP
2 ROPE CLIMB
(B) OPTIONAL - 4 ROUNDS EACH FOR TIME:
30 CAL ROW ASSAULT BIKE OR AIRDYNE
REST 90 SEC.
*LOG TIME TO COMPLETE (A) AND LOG ANY NOTES FOR (B) IF COMPLETED.
**RAMP WOD**
(A) FOR TIME:
12 POWER CLEAN #115
12 HAND STAND PUSH UPS
4 ROPE CLIMB OR 12 C2B PULL UP
9 POWER CLEAN #115
3 HANDSTAND PUSH UP
3 ROPE CLIMB 9 C2B PULL UP
6 POWER CLEAN #115
6 HANDSTAND PUSH UP
2 ROPE CLIMB 6 C2B PULL UP
(B) OPTIONAL - 4 ROUNDS EACH FOR TIME:
20 CAL ROW ASSAULT BIKE OR AIRDYNE
REST 90 SEC.
*LOG TIME TO COMPLETE (A) AND LOG ANY NOTES FOR (B) IF COMPLETED.
- 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.
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