Highlights from the Ontario Sectionals - video [wmv] [mov]!
WOD
10-20-30-20-10:
Pull-ups
Walking Lunges (steps)
Toes to bar/Knees to elbows
Push-Press
!
Pull-ups
Walking Lunges (steps)
Toes to bar/Knees to elbows
Push-Press
!
ENDURANCE TRAINING
Weighted Hill Climb Time Trial
3+ horas antes de tu WOD de Fuerza y Acondicionamiento ó WOD de CrossFit
3+ after your Strength and Endurance or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Esfuerzos máximos.
Maximal Effort Required.
Swim/Nadar: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run/Correr: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10
Choose ONE of The Following Sports:
Esfuerzos máximos.
Maximal Effort Required.
Swim/Nadar: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run/Correr: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10
 Toes to bar/Knees to...){kind=link}
3 comentarios:
buen workout
-divino nino squat
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