Tuesday 090929 WOD

5 rondas de:

5 rounds of:

15 Burpees

20 Supermans

20 Jumping Squats

20 Ab-mat sit-ups

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ENDURANCE TRAINING

3-5 hours before CrossFit WOD
Elige UNA de las siguientes disciplinas

Choose ONE of the following sports
Swim/Nadar: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 5sec in even/odd directions if outside. 2min recoveries.
Run/Correr: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries
Foul if you deviate from best interval:
Tabata isometric squats 20:10x8: Hold bottom postion for 20sec, then 10 sec of squats