02/03 WODs

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD

Rower: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

This was ugly. Could not keep the 3 second max difference. My splits on my non-C2 rower:

1:55 - 1:56 - 1:59 - 2:07 - 2:04 - 2:06

2nd workout:

Floor Press 3x5 (180-240sec) rest - did 185 -195 -200

Rest 5min

"Thirteen"

13, 7, 6

Bar Muscle Ups, and Clapping push ups from parallettes * (don't be a hero, scale to ground if it is above your level of skill)

*Chest is to drop below parallette bar each rep

Did ring muscle ups since no bar available with adequate clearance

Rest 5min

3 Rounds of:

Hollow Rock 1min, 30sec Rest, Supermans 1min, 30sec Rest

Some of that stuff just sounds plain crazy. I'll how to figure them out.