Wednesday 111005 WOD

Annie Thorisdottir,  the 2011 Reebok CrossFit Games champion!

Warm-up(GymnasticsWOD)

5 rounds of quality:

15 Shoulder Passes 

10 V Outs

20 count of Samson stretch e/side

W.O.D.

For Time/para tiempo:

100(Scale 75,50) OHS (95lb/65lb)-Done from the floor!

 On the minute, perform 5 Burpees

*FireBreather- Scale up to 135lb or 115lb for OHS

 MOBILITY WOD: Open Up Your Hips and Squat

ENDURANCE TRAINING

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water

Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Thu): 8 x 20:10, if on C2 use meters or watts