***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
WALL BALL - WARM UP TECHNIQUE TO #30
3) W.O.D
8 SPRINT EFORTS EACH FOR TIME:
100M SPRINT
10 WALL BALL #30
5 BURPEE OVER BOX 24" *MUST CLEAR BOX COMPLETELY
*LOG TIMES FOR EACH EFFORT AND REST 2:1. GO ALL OUT EFFORT ON EACH AND ATTEMPT TO MAINTAIN PACE THROUGHOUT.
8 SPRINT EFORTS EACH FOR TIME:
100M SPRINT
10 WALL BALL #30
5 BURPEE OVER BOX 24" *MUST CLEAR BOX COMPLETELY
*LOG TIMES FOR EACH EFFORT AND REST 2:1. GO ALL OUT EFFORT ON EACH AND ATTEMPT TO MAINTAIN PACE THROUGHOUT.
- 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.
Did every 3 min for 24min (8rds)
ReplyDeleteAvg round 1:06 (fastest 1:04 l slow was 1:10)