Friday WOD 20-9-19
September 19th, 2019
Friday WOD 20-9-19
[A] 5 rounds for time of:
Run 400m
20 dumbbell snatches, alternating arms
Women 15kg dumbbell
Men: 22kg dumbbell
[COMPETITION TRAINING]
[B] Squat Clean
2-2-2
[C] AMRAP 7 mins
3 Burpee bar muscle ups
7m Handstand Walk
[Rowing Conditioning]
15 minutes with rate increase
Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
Comments