Friday 100326 WOD

WOD

I-GO-U-GO :

With a partner/con un compañero: 20 minutes as many sets as possible!
Shuttle Run : 15 yards down and back
Shuttle Slide : 15 yards down and back
Shuttle Crawl : 15 yards down and back
All 3 = 1 set, then partner does 1 set, keep alternating for amap in 20 minutes!
DARE TO BE GREAT
Después/Then:

Joint Mobility and EISCHENS YOGA Sequence

!

ENDURANCE TRAINING
Hill Repeats
3+ Horas antes de tu WOD de Fuerza y Acondicionamiento

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

Choose ONE of the Following Sports:
Swim/Nadar: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run/Correr: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.