081021 WOD

Diez rondas para tiempo de:
Ten rounds for time of:
12 Burpees
12 Pull-ups
!
ENDURANCE TRAINING:
Reverse Tabata
3+ hours before or after CrossFit WOD
3+ horas antes o después del WOD de CrossFit
Escoge UNA de las siguientes disciplinas:
Choose ONE of the folowing sports:
Swim, Bike, Run, C2
Nadar, Montar Bike, Correr, Remar en C2
10:20 x 16
10 segundos de trabajo y 20 de descanso por 16 rondas
10 seconds on 20 seconds off for 16 rounds

081020 WOD

Completar la mayor cantidad de rondas posibles en 20 minutos de:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

081010 WOD

A.M.R.A.P. in 10 min. of:
20 Push Jerks (#105)
40 Double unders
20 S.D.H.P. (#70KB)

081009 WOD

"Erin"
5 rondas para tiempo de:
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

081008 WOD

100m Corrida/Run
10 Wall-shots
100m Corrida/Run
15 KB Swings
100m Corrida/Run
20 Jumping Squats
150m Corrida/Run
15 Wall-shots
150m Corrida/Run
20 KB Swings
150m Corrida/Run
10 Jumping Squats
200m Corrida/Run
20 Wall-shots
200m Corrida/Run
10 KB Swings
200m Corrida/Run
15 Jumping Squats
250m Corrida/Run
15 Wall-shots
250m Corrida/Run
15 KB Swings
250m Corrida/Run
15 Jumping Squats

081007 WOD

5 rondas para tiempo de:
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

081006 WOD

30 Burpees
30 Squats
30 Push-Press
20 Burpees
20 Squats
20 Push-Press
10 Burpees
10 Squats
10 Push-Press

081004 WOD

20 Deadlifts
20 Sumo Deadlift High Pull (#75lbs)
20 Two hand KB swings (#75lbs)
10 KB swings w/right hand (#35lbs)
10 KB swing w/ left hand (#35lbs)
8 One hand KB Shoulder Press (#70lbs)

081002 WOD

95lb Overhead Squat 21 reps
50 pull-ups
21 ring dips
95lb Overhead Squat 15 reps
30 pull-ups
15 ring dips
95lb Overhead Squat 9 reps
20 pull-ups
9 ring dips