Rowing WOD 9/24/13:

The 2013 RRT in one of the Fall’s first Head Races on the Charles!

6 x 3min w/ 2:00 Rest

• 1st/2nd @5k+2 Pace
• 3rd/4th @5k Pace
  
• 5th/6th @5k-2 Pace

We performed this Rowing WOD back in July with a focus on executing our 1k Pace.  Today is a day to dial in your pacing for the 5k Test we have coming up this weekend.   This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Fall Championship Regattas are right around the corner.  Are you ready?

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  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 race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!