Sunday, April 19, 2009

Monday 090420 WOD

Pablo tratándo de asaltar a Dimitri durante la demostración de Krav-Maga que tuvimos en BRIGA el miércoles pasado. Pablo trying to mug Dimitri during last Wednesday's Krav-Maga demo @ BRIGA.
BRIGA's Oydén, Dimitri from Commando Krav Maga and Ory from BRIGA.
!
Mayor cantidad de rondas en 20 min. de:
A.M.R.A.P. in 20 min. of:
!
20 walking lunges
15 pull-ups/sub-jumping pull-ups/trx or Jungle Gym rows
10 Thrusters (#100M,#75F)/sub-#35Kb or DBM, #18Kb or DB
5 Burpees
!
ENDURANCE WORKOUT
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit Main Site WOD
Nadar/Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Correr/Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Solo 1 penalty...si tu último intervalo no es el más rápido...Foul: 2 minutos de máximo de pull-ups.
Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups