Wednesday, July 15, 2009

Wednesday 090715 WOD

Mikko Salo, 2009 CrossFit Games Champion - video [wmv] [mov] (foto: cortesía de CrossFit.com)

"Michael"
3 rondas de:
3 rounds of:
Run/Correr 800m
50 back extensions
50 sit-ups
!
ENDURANCE TRAINING
4-6x Repeats
3+horas antes ó después de tu WOD
3+ Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Swim/Nadar: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run/Correr: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.