***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SHOULDER TO OVERHEAD
WALL BALLS
WALL BALLS
3) W.O.D
(A) COMPLEX 1RM - 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) EMOM MAX AT 20 MINS OF:
10 WALL BALL #30
*LOG LOAD ACCOMPLISHED FOR (A). ON (B) CONTINUE COMPLETETING 10 WALL BALLS EVERY MINUTE UNTIL YOU REACCH 20 MIN MARK, IF YOU MISS A ROUND YOU ARE DONE. IF YOU GET ALL 20 MINS, NEXT TIME YOU WILL ADD 2 REPS.
(B) EMOM MAX AT 20 MINS OF:
10 WALL BALL #30
*LOG LOAD ACCOMPLISHED FOR (A). ON (B) CONTINUE COMPLETETING 10 WALL BALLS EVERY MINUTE UNTIL YOU REACCH 20 MIN MARK, IF YOU MISS A ROUND YOU ARE DONE. IF YOU GET ALL 20 MINS, NEXT TIME YOU WILL ADD 2 REPS.
**RAMP WOD**
(A) COMPLEX 1RM - 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) EMOM MAX AT 20 MINS OF:
15 WALL BALL #20
*LOG LOAD ACCOMPLISHED FOR (A). ON (B) CONTINUE COMPLETETING 10 WALL BALLS EVERY MINUTE UNTIL YOU REACCH 20 MIN MARK, IF YOU MISS A ROUND YOU ARE DONE.
(A) COMPLEX 1RM - 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) EMOM MAX AT 20 MINS OF:
15 WALL BALL #20
*LOG LOAD ACCOMPLISHED FOR (A). ON (B) CONTINUE COMPLETETING 10 WALL BALLS EVERY MINUTE UNTIL YOU REACCH 20 MIN MARK, IF YOU MISS A ROUND YOU ARE DONE.
- 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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