***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
PRESS
PULL UPS
3) W.O.D
-2 ROUNDS FOR TIME-
ROUND 1:
RUN 800M
+ 6MIN LADDER:
2 SHOULDER PRESS #75
2 SUMO DEADLIFT HIGH PULL #75
4 SHOULDER PRESS
4 SUMO DEADLIFT HIGH PULL
6 SHOULDER PRESS
6 SUMO DEADLIFT HIGH PULL
.... AND SO ON UNTIL 6MINS IS UP.
ROUND 2:
RUN800M
+ AMRAP 6MIN OF:
6 C2B PULL UPS
12 POWER JUMPS
*USE 2 STOP WATCHES / TIMERS, START ONE AT THE BEGINNING OF YOUR FIRST 800M RUN, YOU WILL STOP THAT WATCH AT THE SAME TIME YOU FINISH YOUR ROUND 2 AMRAP (TOTAL TIME). THE SECOND TIMER IS YOUR 6MIN TIMER. WHEN YOU RETURN FROM EACH RUN YOU WILL IMMEDIATELY START YOUR 6MIN TIMER FOR LADDER (ROUND 1) AND AMRAP (ROUND 2). AS STATED ABOVE WHEN YOUR 6MIN AMRAP IS COMPLETE AT THE END OF ROUND 2, THAT'S WHEN YOUR TOTAL TIME WATCH STOPS. ONCE WOD IS COMPLETE ADD UP TOTAL REPS FOR ROUND 1, AND NUMBER OF ROUNDS FOR ROUND 2.POST SCORES FOR EACH ROUND AND TOTAL TIME TO COMPLETE IN COMMENTS.
WHITEBOARD
**RAMP WOD**
FOR TIME:
RUN 800M
+
3 ROUNDS OF:
10 BENCH PRESS @ %50 BW (BODY WEIGHT)
15 SWITCH LUNGES
+
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
- 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.
