***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
THRUSTER
THRUSTER
3) W.O.D
(A) 15 MIN TO FIND A HEAVY 2 REP THRUSTER *USE RACK
(B) FOR TIME:
10-8-6-4-2 OF:
HANDSTAND PUSH UP
BURPEES *REPS X2 (20/16/12/8/4)
ROW CAL *REPS X2 (20/16/12/8/4)
*LOG LOAD ACCOMPLISHED FOR (A), THIS MAY OR MAY NOT BE A 2RM DUE TO TIME CONSTRAINT. FOR (B) LOG TIME TO COMPLETE.
(B) FOR TIME:
10-8-6-4-2 OF:
HANDSTAND PUSH UP
BURPEES *REPS X2 (20/16/12/8/4)
ROW CAL *REPS X2 (20/16/12/8/4)
*LOG LOAD ACCOMPLISHED FOR (A), THIS MAY OR MAY NOT BE A 2RM DUE TO TIME CONSTRAINT. FOR (B) LOG TIME TO COMPLETE.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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