Tuesday 100629 WOD

WOD

10-9-8-7-6-5-4-3-3-2-1*:
Wall walk-outs

*después de cada set de walk-outs hacer 20yds de Jacaré push-up walks

*after every set of walk-outs perform 20yds of Jacaré push-up walks

ENDURANCE TRAINING 

Long Repeats
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: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats  U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run/Correr: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/  LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
"Best Pace Possible"