Rowing WOD 12/22:
4 x 1k w/ 2:30 rest
Mike T. hitting a good Catch Position!
While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence! Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes. Have a game plan for each piece including the split and stroke rating you want to hold. Ideally each piece will be done a little bit faster. If you’re working on efficiency or sequencing, focus on one fix each piece. Perhaps you find your breath and rhythm on the first. Or maybe it’s sequencing and body preparation that needs attention on the second. If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.
Post your fastest and slowest times!
Interval Time = 3:15; Goal 2k Time = 6:30
Interval Time = 3:30; Goal 2k Time = 7:00
Interval Time = 3:45; Goal 2k Time = 7:30
Interval Time = 4:00; Goal 2k Time = 8:00
Interval Time = 4:15; Goal 2k Time = 8:30
Interval Time = 4:30; Goal 2k Time = 9:00
Renegade Rowing 
Fastest was rd 1, 3:32.6, slowest was round 3, 3:47.8. Almost met Pukie on the last round. That wod was zero fun! Wanted to call it a day after round one but somehow kept convincing myself to at least start the next round.
Kicked off my rest week with a very chill take on this WOD, focusing on maintaining proper body angle through the drive. I found that looking down at the slide during the pieces helped me get a better feel for when I should be opening my hip. I also found that focusing on keeping a tight back out of the catch helped me keep my hip closed longer through the stroke.
4:37.2
4:21.2
4:11.7
4:00.0
3:59.4
3:55.9
I’ll have to redo this WOD with more aggressive goals when I’m all rested up!
3:41.1
3:50.0
3:47.7
3:49.1
The last 1k sucked big. Took the last 2 days off for christmas parties. The overindulgence has killed me. Will do yesterday’s WOD tomorrow. Good job on that one Larry