Oct 8, 2012

Posted: October 8, 2012 in Concept2, CrossFit Rowing, Interesting Link, Mobility WOD, WOD

It is time to start the week, so do it right with a rowing WOD.

CrossFit Rowing WOD

“Spicy Steady State”
2 x 20min w/ 4min Rest
Complete Each 20min as Follows:

4min @ 24, Steady
1min @ 28, Full Pressure
4min @ 24, Steady
1min @ 30, Full Pressure
4min @ 24, Steady
1min @ 32, Full Pressure
4min @ 24, Steady
1min @ 34, Full Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Concept 2 WOD

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.

Interesting Links

What your bent elbows really mean. – Mobility WOD

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