Rowing WOD 3/29/13:
For Time …
- 2k Pace on each 250m
- Execute each part of 2k Race Plan
- Figure out how to game the round of 12 Clean and Jerks/ 12 Toes to Bar
250m Row, 10 Cleans (135/95 lbs.)
Stick that landing with elbows up!
250m Row, 10 Jerks (135/95 lbs.)
250m Row, 10 Toes to Bar
250m Row, 12 Clean and Jerks, 12 Toes to Bar
13.4 is upon us! It’s no 2k Row, but it’ll do. That 7min time frame is similar to a 2k and you can be sure the lungs will be burning afterwards just like a 2k. No matter what we will be testing our 2k tomorrow!
Wouldn’t it be cool to have a space to lift and erg in your boathouse?
Today’s Rowing WOD is an opportunity to dial in each part of your 2k race plan. No need to go all out on the rowing physically, but mentally you must execute the thoughts and splits you plan to hit for each section of the race. Focus in, be smooth, and be efficient.
The Clean and Jerk as well as Toes to Bar are thrown in there to get ready for 13.4. By the end of this WOD you should be plenty warm and in a similar state to when you will be hitting the round of 12. Use today’s Rowing WOD as an opportunity to figure out your plan of attack for 13.4 as the rounds get longer.
Post your total time and splits for each 250m to comments. Share how you plan to attack the 2k tomorrow as well as 13.4!
Renegade Rowing 
9:38 1:50.8, 1:57.4, 1:56.2, 1:52.2 Oh yeah baby, beat my 10 min goal. Got 75 reps on 13.4.
Awesome Larry! Well done! I just did it and got 55. Fun stuff!
Started the WOD from day before yesterday and then had to stop cause the dog came up right next to the rower and I ran over her ear with the seat rollers needless to say had to stop and comfort the dog and try and stop the bleeding from her ear. In the end she was Ok.
So I am looking forward
to this WOD tonight.
Glad to hear she’s ok! Have fun!