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Wednesday WOD 24-7-19

July 23rd, 2019

Wednesday WOD 24-7-19

“Hope”
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 35 kg (25kg)
Box Jump, 24” (20”)
Thruster, 35kg (25kg)
Chest-to-bar Pull-up
Rest 1 min

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

[COMPETITION TRAINING]
[B] Bench Press
5-5-5-5

[C] Farmers Carry
5 x 15m

[Rowing Conditioning]

5000m with rate changes every 1000m: 22-26-22-26-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

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

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