Tuesday 100803 WOD

Nuestra Daniela durante su 21km race de Gamboa,tomando podio x primera vez en 5to lugar categoría abierta! 1:43.37

(foto: cortesia de trois.com.pa)

WOD
Run 200m and do 6-12-15-18-21of ring dips, push-ups, knees 2 elbows*

*so every round you'll run 200m and do 6 reps of all three exercises, then 200m and 12...

Practice: Handstands, handstands, handstands!

ENDURANCE TRAINING
Tabata

3+ horas antes o después de tu WOD de Fuerza y Acondiconamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes 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