Rowing WOD 12/4/13:
For Time …
500m Row, 5 Medicine Ball Cleans (20/14 lb)
400m Row, 10 Med Ball Cleans
300m Row, 15 Med Ball Cleans
200m Row, 20 Med Ball Cleans
100m Row, 25 Med Ball Cleans
The ability to work at high intensity depends largely on mechanics and consistency. If your rowing is smooth and efficient you should be able to push this Rowing WOD and hold sub-2k pace for every piece. A good goal might be to hold your 2k split for every piece or negative split so that each piece is one split second faster. Same goes for the medicine ball cleans. If you can focus on using the legs and hips to move the ball, then your arms will remain loose and fluid providing a greater efficiency of movement. This will allow you to push the pace and go unbroken for every round. Try to only pause for brief breaks in between exercises if you have to. If you don’t have a medicine ball to clean than you could modify with a loaded back pack or just make the movement a Dumbbell Clean. No matter what focus on good overall movement and ensure you have the mechanics and consistency dialed in during your warmup.
Post your time to comments!
Renegade Rowing 
Time – 10.02
Really great workout and deceptively tough. I upped my s/m on the advise from yesterday to about 28 and felt real good but did the first 500 a bit fast at 1.37 pace. 400 and 300 at 1.40 and the 200 and 100 at 1.37 and 1.35. MBC I did all unbroken but I was breathing hard from the increased stroke rate.
Awesome Stephen! Well done attacking the stroke rate. As long as you work to maintain the power you have at the lower stroke ratings and transfer it into even more power at the higher stroke ratings you’ll be crushing it. Breathing will definitely be harder with the higher stroke ratings until you build up your aerobic capacity and get used to it. Keep at it and it will get better. Play around with your drag factor to make sure it’s where your most comfortable and efficient. Try a drag factor of 120-125.
Did local CF box WOD. However, did go in early to work on banded connection drills – dam, broke the band 😦
Haha, that’s a bummer, but glad to hear you’re working on technique! Connection is huge!