Rowing WOD 7/20/13:
Mike w/ nice Preparation on the recovery! He’s Ready for the Renegade Rowing Team!
4 x 3min w/ 2:00 Rest
- 1st/2nd @2k Pace
- 3rd @1k Pace
- 4th @1k-2 Pace
We performed this Rowing WOD back in June with a focus on executing our 1k Pace. Last week we performed a Rowing WOD with 2k, 1k, and 500m distances. Today is a day to dial in your pacing for each distance with extra focus for the last piece as we prepare for our retest of 500m in two weeks. Look back to see how you did and bring your best for today’s Rowing WOD. This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test. Our next 500m test will be Saturday, August 3rd so that we can track our progress through the summer and be ready for the Fall season of racing and 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 1:35 or 1:50 for 500m. 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 race and what you will do to maintain mental toughness. Be smooth, be consistent, breathe, and execute!
Post your goal split for each piece and the average 500m splits for each piece to comments!
Renegade Rowing 
This workout is diffcult for me. It kicks my ass everytime I do it.
1st set: 1:45.2, s/m 32. 854 m.
2nd set: 1:44.6, s/m 31. 860 m.
3rd set: 1:42.7, s/m 33. 876 m.
And the last one: 1:48.3, s/m 31. 831 m.
Awesome Ryan! Way to attack it and go for those splits. That’s how you get faster! Well done.