Rowing WOD:
Nick going long and strong at the RRL! Who’s coming January 25th?
Every Minute On the Minute for 20min
Row :40 On @2k+7 @Following Stroke Rates
(Paddle Light during :20 Off)
Minutes 1-4 @24 s/m
Minutes 5-8 @26 s/m
Minutes 9-12 @28 s/m
Minutes 13-16 @26 s/m
Minutes 17-18 @24 s/m
Minutes 19-20 @22 s/m
- Post Distance and Average Split to Comments
Conditioning WOD:
Complete For Time (Alternating Movements) …
5-4-3-2-1 Snatch (95/65 lbs.)
1-2-3-4-5 Lateral Burpees Over the Bar
- Post Time and Load to Comments
Strength WOD:
EMOM10
3 Power Cleans
- Should Be Touch and Go
- Work Up To Something Challenging
- Post Load to Comments
Todays focus is the Rowing WOD. The goal of the workout is to control both stroke rating and pressure. When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio. When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio. Get focused and push it out. The end will be very challenging, so be ready!
In the Olympic Lifting movements today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.
Have fun and let us know how you do!
Renegade Rowing 
Solid Friday!
RWOD: 3628m, Held 1:50 each round
CWOD: 5:26 Rx
SWOD: Did yesterday’s – BS 3x10rm – 175# x 13
Get After It!
RWOD: 3295. Friday night did not have the energy for any more than the row.
Way to get the meters in Chris! Well done!
4,890m at 1:58.5
Set the display for continuous run and did the 40/20 split on the fly – from viewing the other distances it appears I should have set for intervals of. 40 on, 20 rest
Solid Ward. Keep up the good work!
Reblogged this on The CrossFit Rowing Blog and commented:
I tried this WOD last week…it was a good exercise in rowing with powerful swing at low ratings, trying to keep a consistent split. I did it on a public gym ergo using drag factor to calibrate the resistance to 125. What I found is that while I managed to hit the ratings pretty well during the pieces, the C2 memory function overstate the average rate. In reality, it takes a couple of strokes to hit the correct rating, and I think this skews the memory algorithm on short duration pieces. This was a fun WOD that let me get a great workout in late at night after a grueling day. Thanks Renegade Rowing!