Thursday 110407 WOD

RISE UP AND FIGHT FOR WHAT YOU WANT! NO FIGHT...NO GLORY!

Strength: Squat Cleans

WOD

AMRAP 22 min:

5 box jumps

5 ballslams

5 burpees

15 mt. jumpers

BRIAN MACKENZIE on CrossFit Endurance

ENDURANCE TRAINING
Hill Repeats

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

3+ Hours After CFE Endurance Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim/Nadar: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run/Correr: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.