Thrusday 090709 WOD

John Joseph, entrenando para BUDS (Navy Seals), con botas CFE de prescripción militar y chaleco de peso. John Joseph, training for BUDS, CFE Military prescription, boots and weighted vest.. CrossFit BWI

Para tiempo:

For Time:

10-9-8-7-6-5-4-3-2-1 KB Swing 53/35

1-2-3-4-5-6-7-8-9-10 Burpees

10-9-8-7-6-5-4-3-2-1 Pull-ups

1-2-3-4-5-6-7-8-9-10 Wall-balls
* Realizar como una escalera en reversa entre KB swings, burpees, pull-ups y wall-balls.

* Performed as a reverse ladder alternate between KB swing, burpees, pull-ups and wall-balls.

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ENDURANCE TRAINING

Heavy Tosh
3+ horas antes ó después de tu WOD

3+ Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:
Usa un chaleco de peso ó ruck.

Use a Weighted Vest Or Ruck.
Swim/Nadar: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run/Correr: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Descansa exactamente el timpo que te toma realizar cada intervalo. EJM. corrida de 200m en 35secs. descansa 35 secs...

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.