Rowing WOD 1/2/14: 4RFT – 500m Row, 10 DL – Post Time and Splits

Melissa from CF Phoenix Rising demos the setup for a Deadlift

Melissa from CF Phoenix Rising demos the setup for a Deadlift

Rowing WOD 1/2/14:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Drive through the heels!

Drive through the heels!

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

Fully extend the hips at the top

Advertisements

6 thoughts on “Rowing WOD 1/2/14: 4RFT – 500m Row, 10 DL – Post Time and Splits

  1. 12:56
    1) 1.41.0
    2) 1.43.2
    3) 1.45.1
    4) 1.45.8

    Tough workout after a short lay off with illness. Good to be back though. I had to break all the deadlifts into sets of 5. Roll on 2014! Happy new year Patrick and all the renegade crew!

    • Solid way to get back into it. Nice job holding your splits! I like that move of breaking up the Deadlifts to keep the form and speed on the drive. Happy New Year Stephen! Keep crushing it!

  2. 11:47 2:10.1 average split. Totally gamed it. Deads r my specialty. And 225 is light. Great wod Coach! Happy New Year to u and A!

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