Thursday 100729 WOD

Affiliate Event 1, Heat 5 Download as QuickTime.  Download as Windows Media. Buddy carries, heavy thrusters and pull-ups kick off the Affiliate competition WOD

WOD

Tabata: Ball-slams + lateral jumps

then:

4 rounds of/4 rondas de:

10 push-jerks

16 (8 each side) med-ball chops

Practice: muscle-ups!

ENDURANCE TRAINING

Tabata

3+ horas antes o después de tu WOD de CF:

3+ hours after CF WOD:

All sports: 20:10 x 8 nothing else! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.

Swim/Nadar: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!

Run/Correr: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Avoid if you do FGB... Otherwise, Row 20:10 x 8 post total meters.

If you can't use these tools, do your best.