Tuesday 090602 WOD

Práctica:
Practice:
Cleans (DB, bar, KB)
!
WOD
Met-Con:
“conditioning complex”
4 rounds.
8 exercises. Tabata style circuit. 20 sec work 10 sec rest. per round
Resting 1:30 between rounds.
KB swing (#55,#25)
Burpees
Sumo Deadlift High Pull
Battle Ropes
Jumprope (fast fast fast)
Mountain climbers
sit up
plank
!
ENDURANCE WORKOUT
Tabata 20:10x8
3+ horas antes ó después de tu WOD
3+Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Nadar/Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Correr/Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8