Rowing WOD 2/18/13:

2 x 15min w/ 5min Rest

Mike and Mike attacking the 2k at the RRL

• 5′ @ 20 s/m
• 5′ @ 22
• 3′ @ 24
• 2′ @ 26

This past weekend we crushed another 2k at CRASH-B’s.  Results for the Renegade Rowers will be posted here tomorrow, but can also be found online at crash-b.org.

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.

Post your distance rowed each piece!