Monday 090831 WOD

El Reto de CrossFit de bomberos tomó a un grupo de bomberos de Houston y les pedió que terminaran un WOD de CrossFit. Miren lo que pasó. The CrossFit fighter challenge took some local Houston fighters and asked them to complete a CrossFit workout. See what happened.

5 rondas para tiempo de:

5 rounds for time Of:
21 SDHP
21 Push-ups
21 V-ups

Trabajo adicional

Accesory work

5 rondas de:

5 rounds of:

:10 secs. planks

:20 secs. squat hold

!

ENDURANCE TRAINING

4-6x Repeats
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:
Swim/Nadar: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run/Correr: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.