C2 1K x 4 Endurance WOD & Skill Building

C2 Rower
4 reps of 1k with 4 min recovery
Damper set to 6.5
Total – 15:13.2, 235 avg watts, 28 avg s/m
3:55.2, 215 avg watts, 26 s/m
3:47.2, 239, 29
3:45.7, 244, 30
3:45.1, 247, 30

This was as challenging as some of the shorter time and distance WODs, and I found that I needed the full 4 min recovery. Goal was to row stronger and faster, and that I did. 

(While rowing, 2 personal trainers incorrectly taught their clients how to row. The first thing they both said when referring to the damper was, “This is the resistance, so you’ll want to put it at 10.” There was no mention of catch, drive, or recovery. There was no correction of poor form. Did I interrupt and redirect? Uhm, yes!)

Handstand Hold
3 x 5 sec (& 10 kipping pull-ups active rest)

3:30 with 15 sec intervals


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s