Daily Archives: January 1, 2013

Rowing WOD 1/2/13: 5RFT – 250m, 15 Squats, 10 Push Ups, 5 Pull Ups – Post Time

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Rowing WOD 1/2/13:

RRC 20125 Rounds For Time

250m Row, 15 Air Squats, 10 Push Ups, 5 Pull Ups

It’s official!  We have just over a month until CRASH-B’s.  By now you should have tested your 2k a couple of times and know what part of your game plan you need to focus on.  Do you need better focus through the body of the race?  Do you need to work on breathing and settling early on so you don’t fly and die?  Or, do you need to be more aggressive and work on pushing it at the end of the race?  In each 250m interval be disciplined and try to execute as if you were in the middle of a 2k.  Each day from here on out is an opportunity to build your confidence and improve your race plan.

Today’s Rowing WOD is a chance to get in that mind-set and work on some solid body weight conditioning for WOD’s like “Cindy”.  The combination of short rowing intervals and body weight movements should allow you to push the intensity and deal with staying mentally tough as the pain sets in.  Be efficient and get full range of motion.  Hip crease below the knee and hips all the way open at the top of the squat.  Chest to the deck and elbows extended at the top of the push up.  Chin over the bar and elbows extended at the bottom of the pull up.  Be honest and clean with all of your reps and get a solid day of training in.

Post your time to comments!

Rowing WOD 1/1/13: 10 x :30 On, :30 Off – Post Avg Splits and Stroke Ratings

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Rowing WOD 1/1/13:

RRC Catch10 x :30 On :30 Off

  • @2k-2 Pace

Happy New Year!

I wish everyone the best and hope 2013 treats you well!  Take some of that into your own hands and commit to a certain number of Rowing WODs per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegade Rowers know how you’re doing!

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.

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 splits and stroke ratings.  Comment on your consistency and recovery between pieces.