Tuesday, August 25, 2009

Tuesday 090825 WOD

"The Evolution" by CrossFit by Overload from CrossFit South Philly on Vimeo.

Si con este video no quedan con ganas de entrenar...están muertos!
WOD:

400m
43 Burpees
43 Push-ups
43 Pull ups
43 Push-Press
43 Jumping squats

43 Knees-to-elbows OR Toes-to-Bar
400m

THEN/DESPUÉS:
Shoulder press tabata
!
ENDURANCE TRAINING
Intervals
3+ horas antes ó despuésd de tu WOD

3+ Hours before or after your CrossFit WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
Cubrir la mayor distancia posible en cada intervalo.

Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT