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Wednesday WOD 8-1-20

January 7th, 2020

Wednesday WOD 8-1-20

OPEN 

“Half Bad”
AMRAP 18:00
20 Deadlifts (102.5/70kg)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups
PERFORMANCE

“Half Bad” 

AMRAP 18:
30 Deadlifts (62.5/42.5kg)
15 Pull-ups
30/21 Calorie Bike
15 Pull-ups
FITNESS

“Half Bad” 

AMRAP 18:
30 Deadlifts (47.5/35kg)
15 Pull-ups
30/21 Calorie Bike
15 Pull-ups

[COMPETITION TRAINING]


[B] AMRAP 7 mins
Muscle Up
Burpee Box Jump, 30″ (24″)

Incrementing reps, start with 1 MU and 2 BBJ, then 2 & 4, then 3 & 6 etc
The MU increment by 1 and the BBJ increment by 2 every round

[C] For total cals:
Ski Erg, 2 mins
Air Bike, 2 mins
Row, 2 mins

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

4 x 3 min / 2 min easy

Row four 3 minute pieces. Row for two minutes at light pressure between each piece.

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

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