Tuesday WOD 1-10-19
September 30th, 2019
Tuesday WOD 1-10-19
OPEN – PERFORMANCE – FITNESS
Single Arm Dumbbell Strict Press
5 Sets of 8 each side
“Surfer on Acid”
3 Rounds For Time
400 Meter Run
21 Burpees
[COMPETITION TRAINING]
[D] For time:
Run 400m
Rest 30 sec
Run 200m
Rest 90 sec
Run 200m
Rest 30 sec
Run 400m
[E] 5 attempts for max distance
Handstand Walk
rest 1 min
[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:http://crossfitnewengland.com/wods-news/, https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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