Friday, July 3, 2009

Friday 090703 WOD


Un "trailer" de la película "Every Second Counts" de CrossFit...que pronto estaremos viendo disfrutando de una BBQ CrossFit!

Rondas de 20,16,12,10,6 y 2 para tiempo de:
Rounds of 20, 16, 12, 10,6 and 2 reps for time of:
Pistols
Renegade Rows
Lateral Jumps (18'' hurdle)
Kettlebell Swings
!
ENDURANCE TRAINING
Tabata 20:10x8
3+ Hours After CrossFIt WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8