Rowing WOD 6/1/13:
Bringing it home in the sprint! Who’s interested in joining the Renegade Rowing Team this Summer?
4 x 3min w/ 2:00 Rest
- Execute Ideal 1k Race Pace
- Be consistent but bring the intensity
We performed a similar Rowing WOD back in March and April as a way of building consistency at hitting our goal 2k pace. This time we’re using it to build our consistency at our goal 1k pace. Look back to see how you did and bring your best for today’s Rowing WOD. This will get tough with a faster pace, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 1k or perhaps your next “Jackie”. Our next 1k will be Saturday, June 29th so that we can track our progress through the summer and be ready for Master’s Regattas or local competitions.
When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder. Many of you are looking to break a 3min or 4min 1k. Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.
Today’s Rowing WOD is all about focusing on that control and execution at full intensity. Each piece should be full pressure trying to hold your ideal race pace. You should visualize what it will be like in the middle of your 1k and what you will do to maintain mental toughness. Be smooth, be consistent, breathe, and execute!
Post your average 500m splits for each piece to comments!
Renegade Rowing 
1:50.7, 1:52.3, 1:54.5, 1:49.6
Solid work Larry, way to finish strong!
This was a real bunner for me today.
1: 1:40.7
2: 1:41.4
3: 1:42.9
And it really ran up on the last one:
1:48.1.
Was looking for a 1:39 to 1:40 split. Very difficult.
Ya, that’s a tough one. Way to attack it though. It’s good to test yourself like that every now and then.