WOD
"Partners in Crime"
Con un compañero completar:
With a partner perform the following:
!
5 rondas de:
5 rounds of:
40 yds sprints with resistance bands
40 KB Suitcase Squat
40 yds Broad Jumps (6' minimum)
40 KB Swings
20 Burpees
!
ENDURANCE TRAINING
3+ horas antes ó después de tu WOD de Fuerza y Acondicionamiento
"Partners in Crime"
Con un compañero completar:
With a partner perform the following:
!
5 rondas de:
5 rounds of:
40 yds sprints with resistance bands
40 KB Suitcase Squat
40 yds Broad Jumps (6' minimum)
40 KB Swings
20 Burpees
!
ENDURANCE TRAINING
3+ horas antes ó después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
WOD
Elige UNA de las siguientes disciplinas:
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim/Nadar: 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/Correr: 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 30:20x8
WOD
Elige UNA de las siguientes disciplinas:
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim/Nadar: 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/Correr: 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 30:20x8
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