Rowing WOD 9/9/13: 3x15min w/ 4min Rest – Post Distances

Rowing WOD 9/9/13:

The Renegade Rowing Team drilling by Moonlight!

The Renegade Rowing Team drilling by Moonlight!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 22 s/m; 75% Pressure,
  • 3min @ 24 s/m; 80% Pressure,
  • 2min @ 26 s/m; 85% Pressure,
  • 1min @28 s/m; 90% Pressure,
  • 2min @26 s/m; 90% Pressure,
  • 3min @24 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Advertisements

2 thoughts on “Rowing WOD 9/9/13: 3x15min w/ 4min Rest – Post Distances

What do you think? Post comments here:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s