Rowing WOD 4/23/13:

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

6 x 750m w/ 2min Rest

• 1st & 2nd @2k Pace (w/ Start)
• 3rd @2k+5
• 4th @2k+3
• 5th @2k+1
• 6th @2k (w/ Sprint Finish)

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 750m of work and 2 minutes of rest.  Use the first two pieces to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Regionals are a month away.  Will there be a 2k?  Better get ready just in case.  For those of you lucky enough to be competing at Regionals, and those that look forward to competing at some point this year, we will be testing our 2k on Saturday, May 11th.  If you can hit a few of these Rowing WODs every week from now until then you will be ready to crush it.  You will know your splits and what to hold during Rowing WODs at Regionals and other competitions this summer.

Post your Average 500m Splits for each piece to comments.