Monday WOD 16-9-19
September 15th, 2019
Monday WOD 16-9-19
[A] 3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans 62kg (42kg)
[COMPETITION TRAINING]
[B] EMOM 10
Jerk from racks
[C] Medicine Ball GHD Situps, 20lbs (14lms)
20-20-20
Scale appropriately
[Rowing Conditioning]
5000m with rate changes every 1000m: 22-24-26-24-22
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 @ 24 spm, and 1000 meters @ 22 spm.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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