Monday 100717 WOD

Primero quiero disculparme por no haber escrito en todo este tiempo. "Postearé" lo que hicimos todos estos días para que de todas formas tengan una idea de lo que hemos estado haciendo. First off I'd like to apologize for all this time I haven't written. I'll post everything we've done this past couple of weeks, so you get an idea of what we've been up to.

WOD

Completar con un compañero para tiempo:

Complete with a partner for time:

50, 40, 30, 20, 10 reps of

Push Jerk M:95 F:65

Pull Ups

!

ENDURANCE TRAINING

Tabata
3+ horas antes de tu WOD de Fuerza y Acondicionamiento ó CrossFit

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim/Nadar: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8