Nov 2, 2012

Posted: November 2, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I don’t know if we invented this or not, but it looks fun. (video may not work on mobile devices)

Partner Burpee Wallballs

Today’s workout at CF Tulsa is Diane, Elizabeth, and Fran. There may not be much gas left in the tank for rowing after this WOD combination. I haven’t had a chance to do the Endurance rowing WOD yet, so I hope to hit that before the big WOD.

There is a great post today on Invictus. Can you power through the last reps of a set? Arnold says that the champion has the heart to do the last reps and push through the aches and pains. Click the link below.

CrossFit Rowing WOD

As Many Rounds As Possible in 10 minutes of …
250m Row
2 Hand Stand Push Ups (Add 2 HSPU every round)
***The second round would look like this:
250m Row
4 HSPU … etc.

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm.

Interesting Links

The last two or three repetitions – CrossFit Invictus


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