WEDNESDAY 090211 WOD

507BJJ CLUB Crew

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Práctica:
Practice:
Muscle-ups
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5 rondas para tiempo de:
5 rounds for time of:
KB swings, 15 reps (24kg men, 16kg women)
Ring Dips, 5 reps
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ENDURANCE WORKOUT
3-5 horas antes o después de tu WOD
3 to 5 hours before or after your WOD
escoge UNA de las siguientes disciplinas:
do one of 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)
Rest the exact time it takes you to do each set. Foul if you deviate more then 5 sec on matching intervals.
Foul: bottom to top tabata squats... that means hold in the bottom position for the 10 sec rest.