Rowing WOD 7/12/13:
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.