Rowing WOD 9/4/13:
1. 2k Row @5k+5
2. 1 Mile Run @70% Effort;
3. 10 Rounds of 4 Deadlifts @40%
- Rounds start every 30 seconds
- Focus on Form, Rhythm, and Speed on the Drive
4. As Many Rounds As Possible in 7 Minutes
- 5 Box Jumps (20″ Box)
- 5 Goblet Squats (45#)
- 5 Push Ups
5. 1 Mile Run @70% Effort
6. 2k Row @5k+5
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat. Push hard in the AMRAP and get that heart rate and breathing up. This is the first practice that the Boston College Men’s Crew Team did with Renegade Rowing. If you can do this on the water even better! This practice should take no longer than 2 hours. Cut out some of the running if you’re strapped for time.
Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.
Total Time: 50:44 (I wasn’t sure about breaks between sections)
-1mi run: 9:14 (I didn’t know how to perceive 70%. I live on the top of a very tall hill, and at my best I can do it in 7min. It’s a killer. Excuses, I know.)
-145lbs deadlift (this actually felt great!)
-7 rounds + 5.
-1mi run: 9:25
-2k: 1:57.5/500m 🙂
Awesome Graham! That’s exactly what we’re looking for. Nice work!
Splits for rowing: 1st 2km: 1:57.5. 2nd 2km: 1:59.4
7min AMRAP: 6 rounds.
Not sure of my mile splits.
Solid work Ryan!