Friday 091002 WOD

Some Kelly Slater vid on a Friday is never bad! I know this is not CrossFit, but is Slater, so what the hell!

TABATA'S AND NOTHING ELSE!
1.) BOX JUMPS
2.) DIPS
3.) PLANKS
4.) SQUATS
5.) JUMPING PULL-UPS
6.) BURPEES
Thanks to CrossFit St. Charles, I'm sure my clients appreciated this WOD!
!

B-Mac habla de por qué tus running shoes suck! Y después se preguntan que por qué les deule todo!

ENDURANCE TRAINING
10x Hill Repeats 5x recovery
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: All out efforts.
Swim/Nadar: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run/Correr: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)