Rowing WOD 1/8/13: Max Pressure 15 x :20 On :40 Off – Post Fastest and Slowest Split

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!

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!

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23 thoughts on “Rowing WOD 1/8/13: Max Pressure 15 x :20 On :40 Off – Post Fastest and Slowest Split

  1. 1:31.7 slowest (interval 1), 1:29.2 fastest (intervals 7, 8, and 15). Good WOD – found I could do about 10 meters more per interval than in 20:10 Tabatas. All intervals after the first grouped between 1:30.7 and 1:29.2. Followed up with 100 butterfly situps, which is what my box is doing daily this month.

  2. Now that is a strong looking group or rowers right there.

    Will be doing this later on. First wod following the programming. Excited.

  3. 1:29.2 and 1:34.3 That wod was pretty easy until round 7, then it got bad, and I mean real bad, in a hurry!!! Loved it.

  4. Alright Coach, you’ve been holding out on your loyal blog follower! How do I go about getting a RR grey/orange shirt?

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