Wednesday 100811 WOD

Añadir leyenda

"Helen+3"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) Women 1 pood/36pounds/16 KG
15 Pull-ups

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 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