Rowing WOD:

Heat 3 at the first RRL in December! Register for January’s Event Here.

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

• 400m Run
• 21 KB Swings (24/16 kg)
• 12 Pull Ups

3. Cash Out: 250m Row

• Go faster than last week!
• Post Time and Splits to Comments.

Strength WOD:

20 GHD Sit Ups then,

Superset

1a. 7×4 Dips

1b. 7×4 Pull Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.