Rowing WOD 7/12/13: “Row Downhill” – 10 HSPU, 1k Row, … – Post Time and Splits

Rowing WOD 7/12/13:

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

“Row Downhill”

Complete for Time …

10 Handstand Push Ups, 1k Row

5 Handstand Push Ups, 500m Row

2 Handstand Push Ups, 250m Row

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and finishing strong on each row.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your and ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get shorter and you should be able to sprint out the last 100m like your running down hill.  Dig deep and get after it!

Look at your results from Tuesday to get an idea of what splits you will try to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your overall time, average splits for each piece, and any scales to comments.

Advertisements

What do you think? Post comments here:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s