Wednesday 100630 WOD

Nos llegaron más 20 barras Olímpicas más y 5,000lbs! Eso significa que nosotros nos divertiremos más poniéndoles rutinas y ustedes tal vez no estarán tan felices...hahaha. More than 20 Olympic bars and 5,000lbs arrived yesterday! That means more fun for us programming wod's and less fun for you guys...hahaha.

Así que nada le dice "hola" a 25 nuevas barras que un buen "Fran"! So nothing says "hello" better to 25 new bars than a good 'ol "Fran"!

WOD

"Fran"

21-15-9:

Thrusters #95
Pull-ups

ENDURANCE TRAINING 

10x Hill Repeats 5x Rest

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD

Elige UNA de las siguientes disciplinas: todos esfuerzos máximos.

Choose ONE of The Following Sports: All out efforts.

Swim/Nadar: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run/Correr: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)