Monday 100329 WOD

South Central Texas Sectionals

WOD

4 rondas:
4 rounds:
!
40 seconds on every station/ 40 segundos en cada estación

Rest 1 minutes between rounds/ Descansar 1 minuto entre rondas
!
1) Row / Battling Ropes*
2) Push Press
3) Box Jumps
4) Sumo Deadlift High Pull
5) Wall-shots
DARE TO BE GREAT!
* Remar en las rondas 2-4 y en las 1-3 Battling Ropes/ Row on rounds 2-4 and on 1-3 Battling Ropes
FUCK YOUR CONVENTIONAL GYM!
ENDURANCE TRAINING
Tabata
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

3+ Horas antes de tu WOD de Fuerza y Acondicionamiento
Chose ONE of The Following Sports:
Elige UNA de las siguientes disciplinas:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Todos los deportes hacer: 20:10 x 8 rondas, 20 segundos on 10 segundos off, esfuerzo máximo!
Swim: 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: 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