Wednesday WOD 29-1-20
January 28th, 2020
Wednesday WOD 29-1-20
3 rounds for time of:
800-m run
30 pull-ups
Alt to running 800m are:
1600m Bike Erg
80/56 Cals Echo Bike
100/800m Row
Thank You: https://www.crossfit.com
[COMPETITION TRAINING]
Bar Dips 12-12-12-12
Bench Press 12-12-12-12
[Rowing Conditioning] (Mondays / Wednesdays / Fridays)
5000m with rate changes every 1000m: 26-24-22-24-26
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
Thank You:https: https://www.concept2.com/indoor-rowers/training/wod
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