Renegade Rowing Team Pushing Their Boundaries!

Rowing WOD 8/27:

2 x 20min Varying Pressure

1st 20min

• 5min @ 14 s/m

• 5min @ 16 s/m

• 5min @ 18 s/m 

• 5min @ 20 s/m

2nd 20min

• 4min @ 14 s/m, 1min @ 20 s/m

• 4min @ 16 s/m, 1min @ 22 s/m

• 4min @ 18 s/m, 1min @ 24 s/m

• 4min @ 20 s/m, 1min @ Open Rating

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last minute is open and should be based on how you feel.  Set the monitor for intervals-time with 20 minutes of work and 4 minutes of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

These stroke ratings may seem really low, but you should really take advantage of them to get the stroke sequence right and really groove proper movement patterns.  Try to keep the handle moving and eliminate any pauses in the stroke.  You’re looking for smooth, natural, continuous motion!

Novice rowers should focus on one part of the stroke for each 5 minute segment, like a horizontal handle path or a smooth power curve. 

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases during the one minute bursts.

Post the total meters rowed in today’s Rowing WOD!