Tuesday WOD 10-9-19
September 9th, 2019
Tuesday WOD 10-9-19
[A] 15-12-9 Reps for time:
Thruster, 62kg (42kg)
Bar Muscle Up
Scaled:
[A] 15-12-9 Reps for time:
Thruster, 42kg (30kg)
30-24-18 Pull-Ups
[COMPETITION TRAINING]
[B] EMOM 10
Hang Power Clean x 2
[C] Deadlift
4-4-4-4
[Rowing Conditioning]
5000m with rate changes every 1000m: 22-24-26-28-24
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 @ 28 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
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