Renegade Rowing

Competitive Strength and Conditioning for Rowing and Life

Rowing WOD 1/16/13: For Time – 21-15-9 Calories, Power Cleans, Push Ups – Post Time

Posted on January 15, 2013 by Renegade Rowing

Rowing WOD 1/16/13:

For Time …

21-15-9

Row for Calories

Checkout everyone’s preparation for the catch! They’re ready to suspend!

Power Clean (95/65 lbs)

Push Up

Rowing requires power and endurance. Today’s Rowing WOD is focused on that power. Keep a solid core and really stand up off of those footboards. Try to feel like you’re suspending yourself weightless just above the seat without losing contact.

Post your time to comments.

6 thoughts on “Rowing WOD 1/16/13: For Time – 21-15-9 Calories, Power Cleans, Push Ups – Post Time”

manascl on January 15, 2013 at 9:06 pm said:

Can’t wait for the morning, doing this one tonight!

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Larry Manasco on January 16, 2013 at 9:10 am said:

My wife put the qabash on working out again last night. So I did it in DFW’s 25 degree weather. My dern hands are numb from gripping the barbell. Disappointed in my time. Wanted sub-7. Got 8:14. Not real happy. Oh well, will do better next time.

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- Larry Manasco on January 16, 2013 at 1:37 pm said:
  
  Followed up with today’s mainsite wod. Ug! I am quite toasted right now!
  
  Reply ↓
  - Renegade Rowing on January 16, 2013 at 2:51 pm said:
    
    Wow Larry! Definitely get some good recovery work going over the next day. Solid!
- Renegade Rowing on January 16, 2013 at 2:50 pm said:
  
  Cold hands are tough. Way to push it out still Larry!
  
  Reply ↓
Big Chris on January 16, 2013 at 3:15 pm said:

You crazy man, Larry. I will have to do this tomorrow as I have a work dinner tonight.

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