Rowing WOD 5/20/13:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

1min @28

Racing in Lowell! – Get on the water yourself at the CrossFit Rowing Course!

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD at the end of last year.  Try to find your results and see how much you’ve improved since then.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.