Wednesday’s WOD


Wednesday

L1

WOD
Back squat 4×6
Press 4×6
Dead Lift 4×6

L2

Skill
NONE

WOD
30 min AMRAP
500m row
15 t2b
15 s2oh 95/65
15 mat nasties each side

concept 2 rowing wod:
Short
5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Medium
2 x 4000m rate increase / 4 min easy

Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.