Thursday, August 27, 2009

Thursday 090827 WOD

"DB Bear Complex"
DB Deadlift
DB Hang Power Clean
DB Push Press
7 reps de cada ejercicio al principio de cada minutos por 20 minutos

7 Reps of each exercise on the min every min for 20 mins
Si no puedes mantener las 7 repeticiones - pierde una ronda y empieza la próxima haciendo 6 repeticiones

If you can't maintain 7 reps - miss one round and join back in at 6 reps per exercise
Si no puedes mantener las 6 repeticiones - pierde una ronda y empieza la próxima haciendo 5 repeticiones

If you can't maintain 6 reps - miss one round and join back in at 5 reps per exercise
!
ENDURANCE TRAINING
Short Tosh
3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 4x(25m/y + 50m/y + 100m/y)
Bike: 4x(1/4mile +1/2mile +1mile)
Run: 4x(100m + 200m+ 400m)
C2: 4x(150m +300m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.