Rowing WOD 7/19/13: 7RFD – :30 Row, :30 Rest w/ 3 FS – Post Distances

Rowing WOD 7/19/13:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

7 Rounds For Distance …

:30 Row (Like Race Start)

:30 Rest w/ 3 Front Squats (135/95 lb)

Today’s Rowing WOD is all about the start of a race.  In order to be confident and crisp on your start for our 500m Test in two weeks, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it come race day.  Also, be ready to transition quickly from the erg to the front squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat clean for the first rep is the way to go on the front squats.  Be sure to focus on a tight belly and elbows up.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

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