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Monday WOD 20-1-20

January 19th, 2020

Monday WOD 20-1-20

“Airplane Mode”
2 Rounds:
2k Echo Bike
1k Row
50 Wallballs (20/14)

[COMPETITION TRAINING]

1. Strict Pull-Up complex. Make sure you really warm up for the opening set.

a. Max effort Pull-ups.
b. Max Effort Chin-ups.
c. Max effort Bar Dips.

Rest 3min between sets.

2. 10 Min EMOM = 2 x Power Cleans (Singles / No Tap & Go. You pick weight)

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

500m time trial

Row a 500 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

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