080819 WOD

Para tiempo:
For time:
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1 Burpee, 2 Push Ups, 3 V-Twists
2 Burpees, 4 Push Ups, 6 V-Twists
3 Burpees, 6 Push Ups, 9 V-Twists
4 Burpees, 8 Push Ups, 12 V-Twists
5 Burpees, 10 Push Ups, 15 V-Twists
6 Burpees, 12 Push Ups, 18 V-Twists
7 Burpees, 14 Push Ups, 21 V-Twists
8 Burpees, 16 Push Ups, 24 V-Twists
9 Burpees, 18 Push Ups, 27 V-Twists
10 Burpees, 20 Push Ups, 30 V-Twists
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Decidí agregar esta práctica con KB's cortesía de nuestro amigo Sincere Hogan, de New Warrior Fitness.
I decided to add this KB practice courtesy of our friend Sincere Hogan of New Warrior Fitness.
Este workout se puede hacer con kettlebell o mancuernas. Usé unas de 24kg (44)KB.
This workout can be performed with a kettlebell or a dumb bell. I used a 20kg (44#) KB for this workout.
1a. Kettlebell 1 Arm Swings
1b. Kettlebell 1 Arm Clean
1c. Kettlebell 1 Arm Snatch
x 1,2,3,4,5,4,3,2,1
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Perform 1 kb swing, then 1 kb clean, and then 1 kb snatch on the left side. Once you do that, go directly to the right hand, and perform the complex in the same fashion. continue this workut by performing 2 reps of each exercise on one side, and then the other. Work you way up to 5 on each side, then work your way back down to 1.
In order to make this even more challenging, complete the entire workout without setting the kettlebell or dumb bell down. Be sure to use a kettlebell or dumb bell that you can handle with proper form througout the workout, but still challenges you.
for the more advanced, try performing the ladder all the way to 10 reps. If you truly sick and twisted, perform all the way to 10 reps and work your way back down, or perform reps by even reps, odd reps (i.e. 2,4,6,8,10,8,6,4,2 or 1,3,5,7,9,7,5,3,1).
The variations are endless. The results and overall conditioning is priceless.
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CrossFit Endurance WOD:
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3 + Hours before or after the CrossFit WOD
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.