Wednesday WOD 5-2-20
February 4th, 2020
Wednesday WOD 5-2-20
“Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike Erg
Max Meters Truform Runners
4 Minutes Rest Between Rounds.
[COMPETITION TRAINING]
a. Pull-ups (Chest-to-Bar): 1 set of Max Reps. Warm up well.
b. Snatch Pull 5×3 @ 80% of 1rm (1st – before clean Pulls) A good rest between sets.
c. Clean Pull 5×3 @ 80% of 1rm (2nd – after snatch Pulls) A good rest between sets.
[Rowing Conditioning] (Mondays / Wednesdays / Fridays)
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
Thank You:https: https://www.concept2.com/indoor-rowers/training/wod
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