As Many Rounds As Possible in 9 minutes of …

We performed this Rowing WOD last December and had a blast.  Look back at your results and bring your best stuff.  Checkout the post from December here for some good comments and an idea of what to shoot for if you’ve never done it.

Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs.  Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk.  A fourth option would be the split jerk, but the push jerk tends to be faster.  For today’s WOD try to hold your 2k split for each 250m piece.  As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths.  Your goal should be to go unbroken with a push jerk for all 6 reps.  Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips.  Catch the bar with locked out arms rather than pressing it the last couple of inches.  Your score will be the number of rounds complete plus any additional reps.

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