Tuesday 100202 WOD

21-15-9 de/of:

Jacaré push-ups

Ball-slams

Shoulder Presses

Supermans

!

ENDURANCE TRAINING

6-4x Intervals
3+ horas antes de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD

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

Choose ONE of The Following Sports:
Swim/Nadar: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run/Correr: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.