Renegade Rowing League Resumes Saturday, 12/15 at 8am!
Rowing WOD 12/14:
All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
- 5 Power Cleans (135/95 lbs)
- 10 Burpee Broad Jumps
3. 500m Row (like finish of 2k)
Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.
Post your overall time to complete all three parts to comments.
Renegade Rowing 
I did this one totally wrong. 3 RFT, PC, Burpee, 500m row. Guess I read it wrong. Any way 13:50. Love following you programming. I have always used the C2 as a center piece of my fitness. Nice mix of rowing and CF wods for a home gymer. Thanks hopefully one day I can get the to see you.
No Worries Chris! That’s a good modification and it sounds like you still got a solid workout! If you’re ever in the Boston area please let me know. I’d be happy to have you do a wod with us or check out the river.
11:59. Sorry I missed you guys the last couple of days, had my once a year cold. Rowing and breathing are hard enough when well, starting out not being able to breath would be no bueno! Feel better and glad to be back. Don’t feel bad Chris, I too have looked at coach’s wod and done it wrong only to realize it afterwards. But at least I have an excuse as I am retarded!
Haha! Glad to hear you’re getting over the cold!
Larry those cold seem to be brutal lately. I had one it took me 3 weeks to shake. Glad to see you are feeling better. It is nice to see your postings here also. Make me feel like I have a training partner. Know what you mean about the retard part. LOL