HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Wednesday WOD 14-8-19

August 13th, 2019

Wednesday WOD 14-8-19

“The Ghost”
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min

Compare to 9/2/2019

[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 1

[C] For time:-
30 Bar Muscle Ups
30m Handstand Walk

[Rowing Conditioning]

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 3 Barrett Ct
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers