FRIDAY 090123 WOD

B.J. Penn teaching a class.
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"BRAWL GONE BAD"
Esta es mi versión del famoso "Fight Gone Bad". Te mueves de cada una de las 5 estaciones a la otra después de un minuto, con un minuto de descanso antes de repetir. Igual que una pelea de MMA de 3 rounds de 5 minutos.
This is my version of the famous "Fight Gone Bad". You move from each of five stations after a minute, a one-minute break is allowed before repeating. Just like a MMA Fight of 3 rounds of 5 minutes.
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Las estaciones son:
The stations are:
1. KB Swings (M:55lbs.-25lbs) (W:25lbs.-18lbs.)
2. Tuck Jumps (Reps)
3. Sumo Deadlift High Pull (M:70lbs.-35lbs.) (W:35lbs.-18lbs.)
4. Wall-shots (Reps)
5. Shoulder Press (M:35lbs.-25lbs.) (W:18lbs.-10lbs.)
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ENDURANCE WORKOUT
The "Tosh"
CrossFit Main site WOD, Optional:
CFE choose ONE sport for the following:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc. COMPARE TO 9/30/08