***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CHEST TO BAR PULL UP (C2B)
3) W.O.D
(A) BACK SQUAT 3-3-3-3-3
(B) EMOM AS LONG AS POSSIBLE:
ODD MINS - 15 WALL BALL #30
EVEN MINS - 10 C2B PULL UP
*FOR (A) POST ALL LOADS AND FINISH AT A 3RM FOR THE DAY. ON (B) YOUR GOAL IS TO GO 12+ MINS, STOP WHEN YOU MISS THE REQUIRED REP COUNT FOR EITHER OF THE MOVEMENTS. LOG NUMBER OF MINS COMPLETED FOR (B).
(B) EMOM AS LONG AS POSSIBLE:
ODD MINS - 15 WALL BALL #30
EVEN MINS - 10 C2B PULL UP
*FOR (A) POST ALL LOADS AND FINISH AT A 3RM FOR THE DAY. ON (B) YOUR GOAL IS TO GO 12+ MINS, STOP WHEN YOU MISS THE REQUIRED REP COUNT FOR EITHER OF THE MOVEMENTS. LOG NUMBER OF MINS COMPLETED FOR (B).
- 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.
*no time for (a)
ReplyDelete(b) 14 mins COMPLETED. 7 rds each.
(c) 4X30 Dynamic Plank (E2K)