Monday 100614 WOD

WOD
"Partner-up"

* Una persona realizará las distintas formas de caminadas con las Kettlebells y realizará 5 reps de un ejercicio diferente al final de cada trip mientras el compañero realiza ejercicios con su propio peso.
* One person will perform the different types of Kettlebell walks and do 5 reps of a different exercise at the end of every trip, while the partner does a bodyweight exercise.

4 rondas de/ rounds of:
20 yds of KB Overhead walks and at the end 5 reps of push-press
20 yds of KB Rack walks and at the end 5 reps of KB Rack Squats or Suitcase Squats
20 yds of KB Farmer's Walk and at the end 5 reps of KB Row, KB Double Swings or Cleans
20 yds of KB Farmer's Walk and at the end 5 reps of KB Row, KB Double Swings or Cleans

** El compañero realizará en las rondas 1-3 Squats y en las 2-4 Mountain Climbers
** The partner will perform Squats on rounds 1-3 and Mountain Climbers on rounds 2-4.

ENDURANCE TRAINING
12x1 minute

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
12x1 minute intervals, Rest 30sec between intervals.
Mantener la máxima distancia posible en cada intervalo.
Hold maximal distance possible on each interval.