Apr 30, 2012

Posted: April 30, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Today is the last day of the rowing year. Enter your meters tonight to avoid a more difficult process on May 1.

Great links today. Get your brain engaged with the Mental WOD then learn how to train for better endurance during the WOD.

CrossFit Rowing WOD

3×10′ Hills w/ 4′ Rest
4′ @24 spm
3′ @26 spm
2′ @28 spm
1′ @30 spm

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 10 x 150m, rest 0:45, hold splits within 2-3 seconds

Concept 2 WOD

21 minutes with rate increase

Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Interesting Links

Analyze the workout – LINK

Train for better endurance performance – LINK


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