Rowing WOD 6/7/13:
3 Rounds For Time …
1k Row (@2k Pace)
20 Air Squats
30 AbMat Sit Ups
Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race. We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace. During the squats stay connected to the floor and keep good posture all the way through. With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken. For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.
Focus on being smooth, maintaining your breath, and keeping your posture.
Have some fun and challenge a friend!
Post your time and average splits for the 1k’s to comments.
18:30 1:54.8, 1:55.4, 1:58.0
Solid Larry! Sorry about your Rangers! My family and I had a good time at the game.