Tuesday 111018 WOD

John "THE PITMASTER" Hackleman, Ory and Dave Camarillo @ the first ever PIT COMBATIVE PHYSICAL TRAINING Certification (Sept. 2009). Ory is the only trainer from Latin America to hold such Cert. Another first for BRIGA! Watch this video of THE PIT's Fight Team training and learn a bit more about what THE PIT is all about:

"The Pit Fight Team" with John Hackleman, CrossFit Journal preview video [ wmv] [mov]

"THE PIT MASTA" JOHN HACKLEMAN on what is CrossPIT (Combative Physical Training) and why it works! Ory of CF BRIGA is one of the first 14 Coaches to recieve the CPT Cert. from HACKLEMAN and THE PIT.

Warm-up(GymnasticsWOD)

For QUALITY

• 15 wallclimbs
• Every time you come down, do 1 Pistol on each leg

Record the number of pistols completed.

Strength

Turkish Get-ups 3 sets of 3 each side. RX(1.5 pood/.75 pood)

W.O.D.

12-9-6-3-6-9-12

Sumo Deadlift High Pull

Hollow Rocks

Pullups

(75lb, 115lb)

ENDURANCE TRAINING

4.2.1 Intervals

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

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

MOBILITY:

P