WOD
"Death by Tabata"
1) Deadlifts
2) Burpees
3) Ring Holds
4) Mountain Climbers
* Inicia el reloj y completa la mayor cantidad posible de repeticiones de deadlifts en 20 segundos. Descansa 10 segundos y completa la mayor cantidad de repeticiones de burpes en 20 segundos. Descansa 10 segundos y mantente por 20 segundos en los anillos con los brazos trancados. Descansa 10 segundos y completa la mayor cantidad de mountain climbers que puedas en 20 segundos. Repite esto hasta completar 32 sets totales. Tu score será la cantidad total de repeciones realizadas en los 32 sets.
* Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds and do ring holds for 20 seconds. Rest for 10 seconds and perform as many mountain climbers as possible in 20 seconds. Repeat this for a total of 32 sets. Your score is counted by the total number of reps in 32sets; alternating sets of deadlifts, burpees, ring holds and mountain climbers.
!
DARE TO BE GREAT!
ENDURANCE TRAINING
Lactate Shuttle
3+ horas antes de tu WOD de Fuerza y Acondicionamiento
"Death by Tabata"
1) Deadlifts
2) Burpees
3) Ring Holds
4) Mountain Climbers
* Inicia el reloj y completa la mayor cantidad posible de repeticiones de deadlifts en 20 segundos. Descansa 10 segundos y completa la mayor cantidad de repeticiones de burpes en 20 segundos. Descansa 10 segundos y mantente por 20 segundos en los anillos con los brazos trancados. Descansa 10 segundos y completa la mayor cantidad de mountain climbers que puedas en 20 segundos. Repite esto hasta completar 32 sets totales. Tu score será la cantidad total de repeciones realizadas en los 32 sets.
* Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds and do ring holds for 20 seconds. Rest for 10 seconds and perform as many mountain climbers as possible in 20 seconds. Repeat this for a total of 32 sets. Your score is counted by the total number of reps in 32sets; alternating sets of deadlifts, burpees, ring holds and mountain climbers.
!
DARE TO BE GREAT!
ENDURANCE TRAINING
Lactate Shuttle
3+ horas antes de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
Esfuerzo máximo!
Swim/Nadar, Bike, Run/Correr, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
Esfuerzo máximo!
All out maximal efforts!
2 comentarios:
Parece que la rutina puso a respestar a todos en la mañana, veremos al grupo de la tarde como les va.
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