Estuve perdido un tiempo...sorry!...pero regresamos! Tómense un tiempito y visiten nuestra página: http://www.brigatraining.com/ y vean la información del Workshop de Kettelbell que vamos a tener en Panamá en el mes de Noviembre. También pueden entrear directamente a la página oficial de Mike Mahler www.mikemahler.com/kettlebelltraining.html y se inscriben ahi.!
WOD:
Para tiempo:
For time:
20 Handstand push-ups
40 Pull-ups
10 Handstand push-ups
20 Pull-ups
5 Handstand push-ups
10 Pull-ups
!
WOD-2 (Level-1 group)
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Complete as many rounds as you can in ten minutes of:
5 Pike push-ups/5 - 10 lb. shoulder presses, 5 reps (no legs involved)
Complete as many rounds as you can in ten minutes of:
5 Pike push-ups/5 - 10 lb. shoulder presses, 5 reps (no legs involved)
10 Jumping pull-ups/Jungle Gym/TRX rows
15 Steps, Walking Lunge
Pike push-ups: With your knees or toes on an elevated surface (chair, bench, steps), pike your hips up to a 90 degree angle so that they are above the placement of your hands on the floor. Touch your nose to the ground and push back up to full arm extension.
Pike push-ups: With your knees or toes on an elevated surface (chair, bench, steps), pike your hips up to a 90 degree angle so that they are above the placement of your hands on the floor. Touch your nose to the ground and push back up to full arm extension.
!
ENDURANCE WORKOUT
3-5 horas antes o después de tu WOD
3-5 hours before or after CrossFit WOD
elige UNA de las siguientes disciplinas:
elige UNA de las siguientes disciplinas:
do ONE of the following:
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4m, rest 1/4 time, 1/2m, rest 1/2 time, 1m, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2 Rower: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4m, rest 1/4 time, 1/2m, rest 1/2 time, 1m, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2 Rower: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time
Leigh Bianco just came in 3rd in both TT and Road Race at the
Canadian National Cycling championships... Steve Neals CFE trained athlete
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