Monday, April 20, 2009

Tuesday 090421 WOD


Trailer del DVD de las Eliminatorias de Australasia para los CrossFit Games 2009.
Calentamiento:
Warm-up:
Yoga Sequence
Después/After:
30 sec. plank
30 sec. squat hold
15 PVC Overhead Squat
2 rondas/2 rounds
!
WOD
21-15-9-15-21
DB Deadlifts (#50M, #30W/sub-#30-35M,#15-20W)
Burpees
!
Enfriamiento:
Warm-down:
5 pull-ups
5 push-ups
10 squats
3 rondas/3 rounds
!
ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Nadar/Swim, Bike, Correr/Run, C2
Contra reloj de 12 min, full esfuerzo, cubrir la mayor distancia posible.

12 min Time Trial, all out effort, cover as much distance as possible.