Thursday 090917 WOD

Somos los primeros graduados de esta nueva Certificación. Vamos a cambiar la forma en que la gente entrena para los deportes de combate. Gracias a los chicos de Sin City CrossFit por permitirnos invadir su "box" por el fin de semana. Este Afiliado es el "Pit" de los CrossFit's.
We are the first graduates of this new Cert. We are going to change the way people train for combat sports. Thanks to the Sin City CrossFit Crew for letting us invade their "box" this last weekend. This is the "Pit" of CrossFit's.
THE PIT MASTER HIMSELF
John and Dave where amazing!...and funny as hell! Thanks guys for such an amazing learning experience. You guys are awesome teachers. Grappling Time!...Thanks again to the amazing Dave Camarillo. He makes it look effortless!
Todavía escucho los gritos de John!...hahaha

I can still hear John screaming!...hahaha

Aquí estoy con mi CrossFit Briga t-shirt en el medio...tirando con todo!

Here I am with my CrossFit Briga t-shirt in the middle...going at it!

"Here are some pictures of our first Pit Combative PT Certification course… Cogratulations to all of the students. You guys did a great job, and welcome to The Pit family. Special thanks to Judo & BJJ master Dave Camarillo he is a penomonal teacher, as well as great friend… and SinCity CrossFit was a great place for this course. SinCity CrossFit is “The Pit” of CrossFit’s, great Coaches, great students, great attitudes, no egos, hard training, tons of fun. the Pit is proud to be affiliated with you… Billy… you know your mission."

-John Hackleman
TODAY'S WOD

Warm-up:
Eischens Yoga

!

40/20: 40 sec. on/ 20 sec. off, REPETIR por 10 minutos ALTERNANDO entre:

40/20: 40 sec. on/ 20 sec. off, REPEAT for 10 minutes ALTERNATING between:

1-Burpees

2-Med-ball Slams

DESCANSA 2 MINUTOS Y DESPUÉS:

REST 2 MINUTES, THEN:

40/20: 40 sec. on/ 20 sec. off, REPETIR por 10 minutos ALTERNANDO entre:

40/20: 40 sec. on/ 20 sec. off, REPEAT for 10 minutes ALTERNATING between:

1-Jungle Gym/TRX Leg Curl

2-Push-ups

!

ENDURANCE TRAINING

Interval
3-5 horas antes ó después de tu WOD

3-5 hours before or after WOD
hacer UNA de las siguientes:

do ONE of the following:
Swim/Nadar: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run/Correr: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Descansa el tiempo exacto que te toma hacer cada set. Ej. 200m corrida en 35 sec. descansa 35 sec...después correr 400m...

Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc