Wednesday, January 28, 2009

THURSDAY 090129 WOD

ALEJANDRO SÁNCHEZ-GALÁN empezó con sus clases de BJJ en BRIGA TRAINING!
Las clases de las 6:30 están creciendo!

!
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
!
WOD-2
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
or
150 - 120 - 90 - 60 - 30
Single Unders
50 - 40 - 30 - 20 - 10
Sit Ups
!
ENDURANCE WORKOUT
Interval Madness
3-5 horas antes o después de tu WOD
3-5 Hours before or after your WOD
Swim/nadar: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)
Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)
Run/correr: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)
Foul, si te pones más lento de 3 segundos en cada ronda por cada intervalo.
Foul if you get slower by more than 3 seconds each round, for each interval.
Foul: Max Rep Pullups (you can foul more then once)