Monday 090921 WOD

Entrevista de Tony Blauer

Tres rondas de, 1:00 - :45 - :30, para tiempo de:
Three rounds, 1:00 - :45 - 30, for time of:
45 pound DB Thruster (scale as needed)
Pull-ups (sub: bands, jumping)
Ring-dips (sub: bands, Jumping)
* en lugar de hacer un Fran tradicional, dedicí darle un toque distinto. En vez de las tradicionales 21-15-9 reps, se va a hacer por tiempo. Y por supuesto que añadí los ring dips 'pa joder!
* instead of doing the traditional Fran, I decided to give it a little twist. Instead of the regular 21-15-9 reps, we're doing it for time. And of course I added the ring dips, just for the hell of it!
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ENDURANCE TRAINING
2:1 your choice
3+horas antes ó después de tu WOD
3+ hours before or after CrossFit WOD
Elige 1 disciplinas y un esquema de intervalos
CFE choose 1 sport and 1 interval scheme
All Sports: 80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8
Al final de cada set...
At the end of the set...
Swimmers: Max Rep Pull Up
Bike: Max Rep Squats
Run: Max Rep Push Up
C2: Max Rep Jumping Squat