Get Excited for the Renegade Rowing League December 15th!
Rowing WOD 12/4:
5 x 800m w/ 2min Rest
1st @24 s/m
2nd @26
3rd @28
4th @30
5th @32
Some of our best results are found when training at high intensity. In order to develop 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. Try to pick a split for each stroke rating and commit for the whole piece. The last 3 should be around race pace.
Post your Average 500m Splits for each piece to comments.
****Renegade Rowing Club****
Tonight we’ll also be working on box squats to complement the explosiveness we want in the legs at the catch. Here is a picture of Renegade Rower Thor getting after that suspension and explosiveness.
Keep Crushing It Thor!
Renegade Rowing 
1:57.8@ 24, 1:59.0@ 26, 1:57.7@ 28, 1:56.0@ 30, 1:53.8@ 32
Completely lost track of my first split. My next three splits were affected because of that. Would have paced myself for better splits. The last split was about as good as it could be with trying to keep my s/m consistent.
solid work Larry! Keep working on negative splitting each piece when the wod is an interval setup similar to this one. Except for the second piece you’re right on the money. Thanks for sharing!