Rowing WOD 1/8/13:

15 x :20 On :40 Off

Max Pressure

CFH2O at the first Renegade Rowing Workshop Sunday! More details to come!

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k, which will be on January 19th at the third race of the Renegade Rowing League here at CrossFit Boston.

Post your fastest and slowest splits to comments.

The Renegade Rowing Club will be warming up with a couple of strap drills to feel and practice suspending from the oar.  If all goes well I’ll try to get some video of the drill up for everyone later this week.  Have Fun!