Friday, January 16, 2009

Friday 090117 WOD

“Donkey Kong” Version 2
21 Burpees (CF Games Standard)
15 Tuck Jumps
21 KB Swings (M-53lb, W-35lbs)
15 Tuck Jumps
21 Box Jumps
15 Burpees
15 Tuck Jumps
15 KB Swings
15 Tuck Jumps
15 Box Jumps
9 Burpees
15 Tuck Jumps
9 KB Swings
15 Tuck Jumps
9 Box Jumps

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ENDURANCE WORKOUT
Intervals
3+ Horas antes o después de tu WOD
3+ Hours Before or After CrossFit WOD
Elige UNA de las siguientes actividades:
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups