Rowing WOD 8/17:

5 x 800m Row

w/ 2min Rest

1st @24 S/M

2nd @26 S/M

3rd @28 S/M

4th @30 S/M

5th @32 S/M

Intensity and focus is what gets results.  In order to develop and grow as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces.  The increasing stroke rating will give you a chance to see where you’re most effective.  Ideally whenever the stroke rating is increased the split should decrease.

This week we’ve focused on finding and rowing with ratio to be efficient, breathe, and have good rhythm.  Put that ratio to work here.  It should change from about 1:3 (1 on the drive, 3 on the recovery) at 24 strokes per minute to about 1:2, or closer to 1:1, by the time you hit the last piece at a 32 stroke rating.  No matter what try to bring your average split down each piece.  When the stroke rating goes up you should be going faster.

Post your Average 500m Splits for each piece to comments.