Rowing WOD 11/3: 6 x 2′ On, 1′ Off (varying rate) – Post Avg Split For Each

Rowing WOD 11/3:

Join the Renegade Rowing Club @CFB Tuesdays at 8pm, Saturdays at 8am!

6 x 2min On, 1min Off as follows:

2′ @ 20 s/m (+9 sec above 2k avg split)

1′ rest

2′ @ 22 s/m (+7 sec above 2k avg split)

1′ rest

2′ @ 24 s/m (2k split +5)

1′ rest

2′ @ 26 s/m (2k+3)

1′ rest

2′ @ 28 s/m (2k+1)

1′ rest

2′ @ 30 s/m (2k)

Today marks the first day of the Renegade Rowing Club for winter training.  Can you believe it?  There are holiday cups at Starbucks, decorations up in stores, and I might have even heard some holiday music on the radio.  The best part of it all is that CRASH-B’s is right around the corner.  Yes, they may not be until February, but time flies over the holidays.  So we’re kicking off winter training today and we’re going to continue to perfect our technique, hone our 2k tactics, and build our confidence to crush that erg every single week until CRASH-B’s.  If you want to join us just follow along and fit a few Rowing WODs in every week, along with your normal training and lifting in the gym.  Choose WODs that will build upon your weaknesses and don’t be afraid to crush your favorites.

Today we’ll review three key skills to rowing on and off the water.  Posture, Control, and Connection.  After a couple of drills we’ll be hitting today’s Rowing WOD.  Really control the stroke rating and fight for the prescribed split.  Be smooth and be consistent every stroke.  During the rest paddle in slow motion, really emphasizing and thinking about the timing of the stroke and where your body is in space.

Post your Average 500m Split for Each Piece to Comments!

1 thought on “Rowing WOD 11/3: 6 x 2′ On, 1′ Off (varying rate) – Post Avg Split For Each

  1. 2K Split 1:45
    20 S/M Avg 1:55 (+0:01)
    22 S/M Avg 1:53 (+0:01)
    24 S/M Avg 1:50
    26 S/M Avg 1:48
    28 S/M Avg 1:46
    30 S/M Avg 1:43 (-0:02)

    I need to work a little more to build up the power necessary to hit the goals at 20 and 22 S/M. Likewise, I need to get things under better control over 28 S/M. Thanks for a good w/o, Pat.

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