Friday WOD 31-1-20
January 30th, 2020
Friday WOD 31-1-20
Complete as many rounds as possible in 20 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
24 Alternating Single Arm Dumbbell Snatches, 30/24 kg
[COMPETITION TRAINING]
1. Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Toes-to-bars
10 Box Jumps, 30/24 in
10 Cal Row
2. Push-Ups: Max Reps (1 Set)
[Rowing Conditioning] (Mondays / Wednesdays / Fridays)
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.
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