Monday 100712 WOD

WOD

5 rondas de:

5 rounds of:

250m row

12 Deadlifts

15 Ring Dips

20 Wall-shots

ADVANCED:

5 rondas de:

5 rounds of:

15 KB Swings

10 Push-press

10 Handstand push-ups

ENDURANCE TRAINING 

30:20x8

3+ horas despues de tu WOD de Fuerza y Acondicionamiento

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

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