***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN
3) W.O.D
6 ROUNDS EACH FOR TIME:
12 CAL BIKE
9 BURPEES
6 SQUAT CLEAN #155
REST 2 MIN
*LOG TIME TO COMPLETE EACH EFFORT. A SUICIDE PACE IS INTENDED.
12 CAL BIKE
9 BURPEES
6 SQUAT CLEAN #155
REST 2 MIN
*LOG TIME TO COMPLETE EACH EFFORT. A SUICIDE PACE IS INTENDED.
**RAMP WOD**
6 ROUNDS EACH FOR TIME:
9 CAL BIKE
7 BURPEES
5 SQUAT CLEAN #115
REST 2 MIN
*LOG TIME TO COMPLETE EACH EFFORT. A SUICIDE PACE IS INTENDED.
**FINAL RAMP WOD. MOVING FORWARD SCALE RXd AS NEEDED.
9 CAL BIKE
7 BURPEES
5 SQUAT CLEAN #115
REST 2 MIN
*LOG TIME TO COMPLETE EACH EFFORT. A SUICIDE PACE IS INTENDED.
**FINAL RAMP WOD. MOVING FORWARD SCALE RXd AS NEEDED.
- 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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