Thursday 090604 WOD

Mi amigo Héctor me habló de este video hace semanas y hasta ahora me siento a "postearlo" por que la verdad es que es increíble.

My friend Héctor talked to me about this video a couple of weeks ago and I finally sat down, looked for it...it is trully amazing!
"Erin"
Cinco rondas para tiempo de:
Five rounds for time of:
40 pound Dumbbells split clean
15 reps 21 Pull-ups
!
Trabajo Adicional:
Accessory Work:
3 rondas de:
3 rounds of:
3 Heavy Turkish Get-Ups Each Side
30 Russian Twists w/medicine ball
!
ENDURANCE WORKOUT
3 horas antes o después de tu WOD de CrossFit

3 + Hours Before CrossFit Main Site WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of The Following Sports:

Nadar/Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Correr/Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat.

C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.Foul If you deviate more then specifiedFoul: 20 pistol squats (10 each side)