Monday, August 3, 2009

Monday 090803 WOD

"Joneswothy"
6 rondas para tiempo de:
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 poode KB Swing 40 32 25 16 8 4 reps
Pull-ups 20-16-12-8-4-2 reps
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Cada ronda consiste de un Squat, KB swing y Pull-up. La primera ronda sería squat 80 reps, KB swing 40 reps y Pull-ups 20 reps.
Each round consists of a squat, KB swing and Pull-up. The first round will be squat 80 reps, KB swing 40 reps and Pull-up 20 reps.
!
ENDURANCE TRAINING
Weighted Hill Climb Time Trial
3+ horas antes ó después de tu WOD
3+ hours before or after your WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
Máxima esfuerzo requerido.

Maximal Effort Required.
Swim/Nadar: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run/Correr: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10