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Monday WOD 25-11-19

November 24th, 2019

Monday WOD 25-11-19

“DT”
Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

Finisher is : Tabata: Hollow to Superman.

[COMPETITION TRAINING]

A: 50 Strict HSPUs’ or Box HSPU’s

B: 6 Rounds of:

10 seconds Max Cals on the Echo Bike – 50 seconds rest.

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

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

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