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Wednesday WOD 27-11-19

November 26th, 2019

Wednesday WOD 27-11-19

“Amanda”
9-7-5 reps for time:
Squat Snatch, 62kg (40kg)
Ring Muscle ups

Ring MU Scale: 1 Ring MU = 1 Strict Pull-Up/Ring Row & then 1 strict Ring /Bar or Box Dip.

[COMPETITION TRAINING]

[B] 3 x 800m on the TrueForm Runner every 5 mins

[c] 10 Min EMOM: Unbroken Complex of:

1 Snatch Deadlift
1 Squat Snatch
2 Overhead squats

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

21 minutes with rate increase

Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

 

 

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