Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

Rowing WOD:

Nick going long and stroke at the RRL!  Who's coming January 25th?

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:


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!

6 thoughts on “Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

  1. 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!

  2. 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

  3. 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!

What do you think? Post comments here:

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.