Thursday 100805 WOD

Una de las pocas veces que verán a Tony Blauer de rodillas. One of the few times you'll ever see Tony Blauer taking a knee. (cortesía: crossfitendurance.com). A todos los amigos que estén en el área de California, no se pierdan este evento: Aug 14th-15th.The Spear Sytem Summer Camp in San Diego, special guest speaker, Coach Glassman. Y esperen próximamente en Panamá un Seminario con Tony y con Brian Mackenzie en BRIGA!

WOD

para tiempo/for time:

60 squats

50 jungle rows

40 ab-mat sit-ups

30 push-ups

20 KB Swings

10 SDHP

ENDURANCE TRAINING

Tabata

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

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Elige UNA de las siguienes disciplinas:

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 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 20:10x8