Wednesday 092907 WOD

3 rondas para máximos ciclos por rondas:
3 rounds for maximum cycles in each round:
3 burpees
5 pistols/pistolas (each leg)
7 box jumps/tuck jumps
9 ab-mat sit-ups
!
Ronda 1 es de 5 minutos/1 de descanso
Round 1 is 5 minutes long with a 1 minute rest
Ronda 2 es de 6 minutos/2 de descanso
Round 2 is 6 minutes long with a 2 minute rest
Ronda 3 es de 7 minutos
Round 3 is 7 minutes long
!
ENDURANCE TRAINING
Hill Repeats
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit WOD
Swim/Nadar: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 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/ heavy tension.
Run/Correr: 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 10 seconds. 2 min recoveries.
Foul If you deviate more than the specified time.
Foul: 20 pistols (10 each side)