Wenesday 091118 WOD

75 push-ups
*Cada ves que paras y descansas con tu pecho en el piso constituye un penalty. Si se cuenta un penalty, tienes que hacer 15 Ball-Slams. Una vez completado el penalty, continúa con tus push-ups.
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 15 Ball-Slams. Once the penalty is completed continue with the push ups.
*Puedes descansar en una posición de pike (la parte de arriba del push-up) pero una vez no puedas hacer un push-up y necesitas descansar en el piso, el penalty contará y tendrás que completar tus 15 Ball-slams.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and 15 Ball-Slams must be completed.

75 Jumping Squats
*Cada vez que paras y descansas, constituye un penalty. Si un penalty es contado, debes realizar 10 burpees. Una vez completado el penalty, continuas con tus Jumping Squats.
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
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ENDURANCE TRAINING
1:2 intervals
3+ horas antes ó después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD
3+ Hours before or after Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Swim/Nadar, Bike, Run/Correr, C2
3 Rondas de:
3 Rounds of:
1min on 2 min off, 1min on 2 min off, 1min on 2 min off
There are no fouls, and there is no pacing. This interval set is to be done as close to all out as possible....