Rowing WOD 10/9/13: RR Warmup, EMOM10 7DL@50%, AMRAP8, RR Warmdown – Post Load, Score, and Splits

Rowing WOD 10/9/13:

Coxswains getting after it!

Coxswains getting after it!

1. 2k Row @5k+6

2. 1 Mile Run (easy pace);

3. EMOM10 – 7 Deadlift @50% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • 7 Deadlifts
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 8min

Fight to keep that chest up w/ active shoulders!

Fight to keep that chest up w/ active shoulders!

  • 5 OH Squats w/ PVC
  • 10 KB Swings
  • 5 Push Ups
  • 10 Oh Lunges w/ PVC

5. 1 Mile Run (easy pace)

6. 2k Row @5k+6

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.

Drive through the heels to activate the glutes!

Drive through the heels!

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  The BC Men’s Crew team performed this last Friday.  If you can do this on the water, do it!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

BC OH LungePost your load for the Deadlift, score for the metcon, and splits held for the rowing and running.

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