Wednesday WOD 18-9-19
September 17th, 2019
Wednesday WOD 18-9-19
[A] Complete as many rounds as possible in 20 mins of:
10 Burpees, bar-facing
12 Chest-to-bar Pull-ups
15 Kettlebell Swings, 32kg (24kg)
[COMPETITION TRAINING]
[B] Front Squat
3-3-3
[C] Row 1000m time trial
Use a different damper setting to what you usually do.
[Rowing Conditioning]
Stroke pyramid: 1,2,3…15…2,1 / 3 light
Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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