Friday WOD 13-12-19
December 12th, 2019
Friday WOD 13-12-19
Deadlift 10-8-6-4-2 reps
5 Jack-knife sit-ups (V Ups) between sets.
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Muscle Up
Burpee Box Jump, 30″ (24″)
Incrementing reps, start with 1 MU and 2 BBJ, then 2 & 4, then 3 & 6 etc
The MU increment by 1 and the BBJ increment by 2 every round
[C] For total cals:
Ski Erg, 2 mins
Air Bike, 2 mins
Row, 2 mins
[Rowing Conditioning] (Mondays / Wednesdays / Fridays)
5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
Thank You:https: https://www.concept2.com/indoor-rowers/training/wod
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