Monday’s WOD


Monday

L1

WOD
12 min AMRAP
12 burpees
24 air squats

L2

Skill
Power Snatch + Hang Squat Snatch
7x (1+1)

WOD
10-9-8-7-6-5-4-3-2-1-
OHS (95/65)
Burpees

concept 2 rowing wod:

Short
2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

Medium
4 x 1500m / 2 min easy

Row four 1500 meter pieces. Row for two minutes at light pressure between each 1500.