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.
Crazy. Yes. Sounds like it's right up your alley though!
ReplyDeleteI want to be like Mike.
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