Jul 25, 2012

Posted: July 25, 2012 in Concept2, CrossFit Rowing, Interesting Link, Mobility WOD, WOD

Great WOD last night. AMRAP 10 – 3 cleans 135#, 6 pushups, 9 squats. I got 15 rounds plus 4 squats. Then I hit the Endurance WOD and averaged about 51 seconds for each effort.

Today’s link is another great Mobility WOD. I don’t have internal rotation problems in my shoulders, but I know plenty of folks that do. I will probably add this to my routine maintenance to prevent any future problems. Check it out.

CrossFit Rowing WOD

“C2 Jump Street”
500m Row 10 Box Jumps
400m Row 20 Box Jumps
300m Row 30 Box Jumps
200m Row 40 Box Jumps
100m Row 50 Box Jumps

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 8 x 250m, rest 1:00, hold splits within 2-3 seconds

Concept 2 WOD

12 x 250m / 250m easy
Row 12 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.

Interesting Links

Is your shoulder missing internal rotation? Fix it! – Mobility WOD


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