Wednesday 100706 WOD

WOD

300 Montain Jumpers

3 rounds of/3 rondas de:

20 KB Swings

20 S.D.H.P.

20 Wallshots

then:

300 Montain Jumpers

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

ENDURANCE TRAINING

Tosh
3+ horas 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: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Descansa exactamente el tiempo que te toma realizar cada intervalo en cada set.

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.