Rowing WOD 9/25:
12 x :30 On, :30 Off
@2k to 2k-2 Pace
How come we can’t just lift heavy and row hard all the time? Well some people may think that they can, but inevitably they get injured or hit a plateau. So how do we improve if we plateau? One way is to back off a little to focus on other aspects of lifting or rowing like speed and power. If you’re aerobic conditioning used in workouts like yesterday’s Rowing WOD is solid, then this is something you can work on to push even harder at the end of a competition. While this fall we are focused on longer head race pieces like 4, 5, and 6k’s, we need to mix in shorter, high intensity pieces to be ready to walk through a boat or sprint for the line if we know a race is going to be close.
The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece. If you can negative split it even better!
Post your average split and stroke rating. Comment on your consistency and recovery between pieces.
Renegade Rowing 
1:38 split, 34 s/m
felt strong most of the way through, unstrapped at one point to stretch my lower back, was getting cramped
That’s a solid split and stroke rating Ben. Well done! Ya, backs are nothing to mess with. Definitely hop off and roll out/stretch as needed in between pieces. Next time we do a 2k let us know how you do!