Thursday, 28 January 2016

 


Skill
Muscle Up/ Pullup Work

WOD
Open WOD 11.4
10 min AMRAP
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups

Masters 55+ – 110#/75#

Rowing
Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:
Tabata Row/Burpee complex
20sec on/10secs off
Minute 1 and 3: Row for Cals
Minute 2 and 4: Burpees
Row 1000m
REST 2 MINUTES
20sec on/10secs off
Minute 1 and 3: Row
Minute 2 and 4: Burpee
Row 1000m
Rest 5 minutes and repeat the above complex