Monday WOD 2-9-19
September 1st, 2019
Monday WOD 2-9-19
Complete as many rounds in 15 mins of:
6 Dumbbell Hang Squat Clean
9 DB Push Press
12 Burpee to 6″ target
Men: 22kg Women:15kg
[COMPETITION TRAINING]
[B] Snatch
1-1-1
[C] Clean & Jerk
1-1-1
[Rowing Conditioning]
5000m with rate changes every 1000m: 24-26-28-26-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
Comments