8. Juni 2020
Jun
08
WOD – 20200608
Warm-up
Warm-up
Each station 4 x 20 sec On, 10 sec Off
– Row (without display)
– Burpee
– empty BB Bend Over Row
– Deck Squat
– Row (without display)
– Burpee
– empty BB Bend Over Row
– Deck Squat
Deck Squat:
Strength
Back Squat (4 sets of 10)
Rest 90 seconds between sets.
Use one weight across all 4 sets.
Use one weight across all 4 sets.
Workout
Metcon (4 Rounds for reps)
1000m Row
-1 min rest –
750m Row
– 1 min rest –
500m Row
– 1 min rest –
250m Row
-1 min rest –
750m Row
– 1 min rest –
500m Row
– 1 min rest –
250m Row
Goal is to increase the pace each sets as the distance is reducing.
Scoring: Note time for each interval and put average pace in comments.
Jonny | Emanuel | Thorben | Christopher