Rowing WOD 9/24:

3x15min w/ 2min Rest

Row Each Piece As Follows:

5′ @18 s/m

4′ @20

3′ @22

2′ @24

1′ @26

Today’s workout is for finding rhythm and consistent power at different stroke ratings.  It’s equivalent to doing a long WOD with say a bunch of unbroken Kettle Bell Swings.  To go unbroken you must maintain core stability and be able to change the rhythm of the swing to allow for breathing and consistency under fatigue.

Set the monitor for 15min On and 2min Off.  Follow the prescribed stroke rate changes above and be consistent with your pressure on every stroke.  Start out the first piece at a pace around 5k+15.  When the rating shifts up try to bring the split down by a couple of seconds to maintain ratio and rhythm.  If you’re able to execute the first piece well, start the second piece at a 5k+14 and the third piece at a 5k+13.  During the rest roll out your hips, hamstrings, and back.

Post your total distance for the workout.