Rowing WOD 9/7/13:
Renegade Rowing Practice this week!
4 x 5min w/ 2min Rest
- @5k+1
- @5k
- @5k-1
- @5k-2
When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder. Many of you are looking to break an 18min or 20min 5k. 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 5k and what you will do to maintain mental toughness. Be smooth, be consistent, breathe, and execute!
All week we’ve been flirting with higher volume, longer pieces, and that 5k pace. Think back to your 5k Test and where it got tough. Mentally prepare yourself to crush it. Be ready for the pain, accept it, and push through!
Post your average 500m splits for each piece to comments as well as your 5k Goal!
Renegade Rowing 
R1: 1:53.4/500
R2: 1:52.4/500
R3: 1:51.5/500
And then I ran out of gas…
R4: 1:52.0/500
Nice Graham, solid at least holding your 5k pace even when you ran out of gas. Well done!
@5k+1 what does it mean?
@5k+1 means you’re going to row one second slower than your 5k split. So if your average split for a 5k is 2:00 /500m, then you would row a piece prescribed @5k+1 at 2:01 /500m. Hope this helps Clod, thanks for asking!