Rowing WOD 8/21/13:
For Time …
Row 2k (@5k-1 Pace);
Then 5 Rounds of …
10 Overhead Squats w/ Empty Barbell
10 GH Sit Ups to Parallel (sub w/ abmat sit ups or v-ups);
Then Row 2k (@5k+3 Pace)
When rowing longer distances like 4k to 10k it helps to have a game plan. Usually that game plan is to negative split. Row the first thousand meters at an easy pace and then start to chip away and push harder through the middle and the end. That plan doesn’t always work, but if you can find a way to be mentally strong and clear your head as if each 2k is a whole new race than there’s a chance you’ll get it done with a negative split.
Today’s Rowing WOD is a beast and a game plan will definitely be required. A great goal would be to hold the same split for the first 2k and the last 2k. That being said, there is a lot of work in the middle that will tax the arms and core. Your ability to transfer power from feet to hands will be challenged at the start of your second 2k. When you first start rowing again try to focus on power from the legs until your body and arms come back to normal. If every muscle in your body is obliterated then just focus on being smooth and efficient with your technique and energy use. If you can, mentally reset for the second 2k and hold a pace of 5k+3.
Post your overall time and average split for each 2k to comments.
Renegade Rowing 
26:50. 2:00, 2:06
Sorry should have said did the ghd’s. By far the worst part.
GHDs do suck more than the abmat:(
For sure Larry, nice work getting it done on the GHD. Badass!
Wow, that was awesome, when completed. My time was 24:22, used abmat for sit ups. split times were consistent: 2:08 and 2:16. Broke up the 2K like you talked about yesterday…was focusing on making it to the 500m mark.
Thank God tomorrow is a rest day…it is a rest day?
Active rest day, sorry
Haha, you bet Don. Nice work bud. You guys all earned a solid rest day.
24:32.9 overall
1st 2k: 1:54.3/500m, 7:37.5
2nd 2k: 1:56.9/500m, 7:47.5
I have an abmat, but I did sit-ups on a decline bench as I figured that’s closer to GHD sit-ups. Maybe? I took my sweet time with the overhead squats!
Nice splits Graham
28:37.4
Split for first 2km was 1:52.3. Split for second 2km was 1:56.3. This was an intense workout, a lot of volume and reps. I started to gag during the third set of overhead squats. Pukie the clown almost got me. It would have been my first time ever. Great workout.
I hear you on the gag factor Ryan. Nice work pushing through it! It’s all about that breathing.