***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SANDBAG ZERCHER LUNGES - WORK CLEAN AND LUNGE TECHNIQUE TO WOD LOAD
3) W.O.D
(A) FOR TIME:
45 PULL UP
30 BURPEES
15 SANDBAG G2S #100
30 SANDBAG ZERCHER LUNGES #100
45 CAL ROW
(B) ACCUMULATE 2 MINS - OVERHEAD HOLD (CLEAN GRIP) @110% PRESS 1RM
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
45 PULL UP
30 BURPEES
15 SANDBAG G2S #100
30 SANDBAG ZERCHER LUNGES #100
45 CAL ROW
(B) ACCUMULATE 2 MINS - OVERHEAD HOLD (CLEAN GRIP) @110% PRESS 1RM
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE.
- 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.
~12min.
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