Monday 090709 WOD

"Hang-Thrust"

Cinco rondas para tiempo de:

Five rounds for time of:

95-pound Hang Clean, 10 reps (sub: DB hang clean)

15 Pull-ups

75-pound Thruster, 20 reps

* Escalar lo necesario/scale as needed

!

Mike Raemer terminando el Ironman de Arizona con 6 horas de entrenamiento con CrossFit Endurance, en su primer intento. Buen trabajo Mike! Mike Raemer Ironman Arizona average of 6 hours of training a week on CrossFit Endurance. 1st Iron man attempt. Nice job Mike! (foto: crossfitendurance.com)

ENDURANCE TRAINING

Interval Madness
3+ horas anes ó después de tu WOD

3+ Hours before or after WOD
Swim/Nadar: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)
Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)
Run/Correr: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)
Foul - si te demoras más de 3 segundos en cada ronda, en cada intervalo /if you get slower by more then 3 seconds each round, for each interval.
Foul: Max Rep Pullups (you can foul more then once)