***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
UNBROKEN DUs
TEMPO DRACULA SIT UPS - CLICK FOR DEMO -
TEMPO DRACULA SIT UPS - CLICK FOR DEMO -
3) W.O.D
(A) FOR TIME:
65 - 50 - 35 - 20 OF:
ASSAULT BIKE CALORIES
REST 1:1
(B) 10 ROUNDS FOR TIME:
40 DUs *UNBROKEN
(C) BUY OUT - 4 X 10 TEMPO DRACULA SIT UPS
*FOR (A) REST THE TIME IT TOOK TO COMPLETE THE LAST EFFORT (1:1 RATIO). ON (B) ROUND OF 40 DUs MUST BE UNBROKEN, REST AS NEEDED BETWEEN ROUNDS BUT COMPLETE AS QUICKLY AS POSSIBLE. IF YOU SKIP UP ON A ROUND IT MUST BE REPEATED UNTIL COMPLETED UNBROKEN TO MOVE ON TO THE NEXT ROUND.
65 - 50 - 35 - 20 OF:
ASSAULT BIKE CALORIES
REST 1:1
(B) 10 ROUNDS FOR TIME:
40 DUs *UNBROKEN
(C) BUY OUT - 4 X 10 TEMPO DRACULA SIT UPS
*FOR (A) REST THE TIME IT TOOK TO COMPLETE THE LAST EFFORT (1:1 RATIO). ON (B) ROUND OF 40 DUs MUST BE UNBROKEN, REST AS NEEDED BETWEEN ROUNDS BUT COMPLETE AS QUICKLY AS POSSIBLE. IF YOU SKIP UP ON A ROUND IT MUST BE REPEATED UNTIL COMPLETED UNBROKEN TO MOVE ON TO THE NEXT ROUND.
**RAMP WOD**
(A) FOR TIME:
45 - 30 - 15 OF:
ASSAULT BIKE CALORIES
REST 1:1
(B) 10 ROUNDS FOR TIME:
20 DUs *UNBROKEN
(C) BUY OUT - 4 X 10 TEMPO DRACULA SIT UPS
*FOR (A) REST THE TIME IT TOOK TO COMPLETE THE LAST EFFORT (1:1 RATIO). ON (B) ROUND OF 20 DUs MUST BE UNBROKEN, REST AS NEEDED BETWEEN ROUNDS BUT COMPLETE AS QUICKLY AS POSSIBLE. IF YOU SKIP UP ON A ROUND IT MUST BE REPEATED UNTIL COMPLETED UNBROKEN TO MOVE ON TO THE NEXT ROUND.
45 - 30 - 15 OF:
ASSAULT BIKE CALORIES
REST 1:1
(B) 10 ROUNDS FOR TIME:
20 DUs *UNBROKEN
(C) BUY OUT - 4 X 10 TEMPO DRACULA SIT UPS
*FOR (A) REST THE TIME IT TOOK TO COMPLETE THE LAST EFFORT (1:1 RATIO). ON (B) ROUND OF 20 DUs MUST BE UNBROKEN, REST AS NEEDED BETWEEN ROUNDS BUT COMPLETE AS QUICKLY AS POSSIBLE. IF YOU SKIP UP ON A ROUND IT MUST BE REPEATED UNTIL COMPLETED UNBROKEN TO MOVE ON TO THE NEXT ROUND.
- 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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