Wednesday 111026 WOD

WORKOUT:

Overhead Squat Ladder*

10-9-8-7-6-5-4-3-2-1

* subiendo de peso en cada set

MET-CON:

"UNWORTHY"

80-40-20-40-80 Squats

40-20-10-20-40 Kb Swings

20-10-5-10-20 Pull-ups

how to "taper" for a single sport on CFE.

ENDURANCE TRAINING

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

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.