Monday 090817 WOD

Un videito de MARINES haciendo CrossFit, si funciona para mantenerlos en forma...funciona para ustedes. A cool video of MARINES CrossFitting, if it works to keep them in shape...it works for you.


Jane, de CrossFit Vancouver con 7 meses de embarazo. Aún piensas que es demasiado "hardcore" para ti? Jane from CrossFit Vancouver, 7 months pregnant. And you still think this is too hardcore for you?

"GROUP WORKOUT"
Cuatro estaciones de dos ejercicios. 10 reps cada ejercicio
Four Stations of Two Exercises. 10 Reps each Exercise
#1 Slam Balls & Toe 2 Bars/Knees 2 elbows
#2 Push Press & DB Squat
#3 Kettlebell Swing & Goblet Squats
#4 Jump Box & Push Ups

Cinco minutos en cada estación, mayor cantidad de rondas seguidas por un descanso de 2 minutos.En WOD entero dura 26 minutos.

Five minutes at each station as many rounds as possible with a 2 minute brake between stations. The WOD lasts 26 minutes.

ENDURANCE TRAINING

Intervals & Strength and recovery
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Follwing Sports:
Swim/Nadar: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run/Correr: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs, or on Sundays after interval work.Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.