Tuesday, November 8, 2011

Tuesday 111108 WOD


MOD: S.D.H.P. 5,4,3,2,1 rep max

WORKOUT
11-22-33
Front Squat (145/85)
Pull ups
Ball shots

THEN
10 ROUNDS OF
10 ball shots 20/14 (Hip crease below the knee)
10 push ups (chest to floor/fully locked out at top)
*Do the movements correctly. Listen to the coach. Make yourself better.


ENDURANCE TRAINING
10x Intervals 5x rest 
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas.
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)