Rowing WOD 8/7/13: AMRAP25min – Row, GtO, Push Ups – Post Rounds + Reps

Rowing WOD 8/7/13:

As Many Rounds As Possible in 25min of…Renegade Rowing League December

Round 1

  • 250m Row
  • 5 Ground to Overhead (135/95 lbs.)
  • 5 Push Ups

*Every Round double the distance and add 5 reps to each movement

Round 2

  • 500m Row
  • 10 GtO
  • 10 Push Ups

Round 3 

  • 1k Row
  • 15 GtO
  • 15 Push Ups

Round 4

  • 2k Row
  • 20 GtO
  • 20 Push Ups


Today’s Rowing WOD is an opportunity to practice mental toughness and pacing.  When you feel fresh in the beginning try to remain efficient and don’t blow up.  The goal is to keep an even pace all the way through.  Try to pick one split and hold it for each erg piece.  Also have a game plan for the clean and jerks and push ups.  Try to touch and go unbroken, but know exactly how many you’ll do before taking a short break.  Manage your rest and keep moving.  When things start to get tough and painful through the middle focus on form and have a couple of positive thoughts ready to go.  Stay focused on making each rep clean and staying in the moment.

Row well and work hard.

Post your score, rounds + reps, to comments.

2 thoughts on “Rowing WOD 8/7/13: AMRAP25min – Row, GtO, Push Ups – Post Rounds + Reps

  1. Finished three complete rounds. I was in the forth round and rowed down to 390 meters when the clock struck zero. I had 105 on the bar for the ground to overhead. Trying to work to the 135 benchmark.

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