Rowing WOD 2/2/13: 6 x 650m w/ 1:45 Rest – Post Splits

Rowing WOD 2/2/13:

6 x 650m w/ 1:45 Rest

Bob, Dave, and Mike after hitting the 8x500m hard this week!  Solid Guys!

Bob, Dave, and Mike after hitting the 8x500m hard this week! Solid Guys!

  • FOCUS: RACE STRATEGY

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are only two weeks away on February 17th.  You’ll definitely want a game plan going in. This is a Rowing WOD we did in December and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

8 thoughts on “Rowing WOD 2/2/13: 6 x 650m w/ 1:45 Rest – Post Splits

  1. My execution of my gameplan was horrible. I wish I could lie and give you these great numbers, but I just can’t. My goal was 1:45, 1:44, 1:43, 1:42, 1:41, 1:40. So here goes, try to contain your laughter!

    1:45.0
    1:44.1
    1:53.6
    1:50.0
    1:47.9
    1:48.3

    Ya win some, ya lose some. I shall redeem myself!!!

  2. Coach, my rest day was yesterday’s RR wod. Did today’s RR wod, then this afternoon got busy! 20-185lb s2o, 40 burpees for time. 7 minute cap. Rest 15 minutes. Then, 5 RFT: 250m row, 5, 100lb squat cleans, 5 hspu’s. Part 1, 5:36, Part 2, 11:46. Gonna lift this evening. OHS and deadlift, 5×5. Will go a little lighter. Gotta get serious if I’m going to do the new Master’s division in the Open!

  3. Larry, I think a lot of us experienced the same thing with this WOD. My goal splits were 1:47.5, 1:48.5, and 4 x 1:49.5. My actuals:

    1:47.9 @28
    1:47.8 @29
    1:50.0 @30
    1:55.4 @30
    1:55.0 @29
    1:52.9 @31

    Totals 14:29.9, 3900m, 1:51.5/500m, 29 s/m.

    Last time we did this, I held an average 500m split of 1:50.3 at 31 s/m, which suggests I’ve lost a little. However, upon reviewing my notes, we were instructed to start at 2k+2 for the first piece, then 2k+1 for the second piece, holding at 2k for pieces three, four, and five, and 2k-1 for the sixth piece.

    From this iteration of the WOD, I’ve learned that I should increase the stroke rating of my race starts (fast and light versus slow and hard) and adapt my race plan so that I’m not relying on negative splitting the last 500m to make my race goal.

    • Good job Mickey. Nice to know Im not the only one feeling a little bad about this one. Funny thing is I really thought I was gonna blow this one out of the water.

      • Well done all, that 1:45 rest really starts to take a toll through the second half of the workout. Nice job staying consistent and fighting toward the end.

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