Thursday WOD 22-8-19
August 21st, 2019
Thursday WOD 22-8-19
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds
[COMPETITION TRAINING]
[B] Split Jerk
1-1-1-1-1
[C] For time:
Row 40 Cals
Rest 1 min
Row 30 Cals
Rest 2 min
Row 20 Cals
[Rowing Conditioning]
High Intensity Interval Pyramid starting at 500 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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