Monday 100426 WOD

Crossfit 2010 Florida sectional WOD 1 (every 2 minutes: 150m sprint, 5 rolling burpees aka man on fire, max 2 pood kb swings for the rest of the 2 minutes...4 rounds)

!

WOD
Para tiempo:
For time:
21 Dumbbell Hang Squat Cleans
9 Push-Ups
15 Dumbbell Hang Squat Cleans
15 Push-Ups
9 Dumbbell Hang Squat Cleans
21 Push-Ups
!
Cash Out:
Con un compañero/With a Partner:
30 Seconds of Work, 30 Seconds of Rest – El puntaje es el total de las repeticiones entre los dos compañeros en las 8 rondas (4 rondas cada uno)/Score is Total reps between both partners for all 8 Rounds (4 Rounds Each). Un Partner trabaja mientras el otro descansa. No hay descanso entre rondas/One Partner Works while the other rests and Counts. No Rest Between Rounds.
Round 1:
Partner 1 Max KB Swings, Partner 2 Rests
Partner 2 Max KB Swings, Partner 1 Rests
Round 2:
Partner 1 Max Burpees
Partner 2 Max Burpees
Round 3:
Partner 1 Max KB Swings
Partner 2 Max KB Swings
Round 4:
Partner 1 Max Burpees
Partner 2 Max Burpees
Repetir las 4 rondas!
Repeat all 4 Rounds!
DARE TO BE GREAT
ENDURANCE TRAINING
10x Sprints
3+ horas después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Swim/Nadar: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run/Correr: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.