Rowing WOD:
Heat 3 at the first RRL in December! Register for January’s Event Here.
10min Erg Warmup
20 x 3 Strokes Pic Progression (Arms Only, Arms and Body, Full Stroke)
Conditioning WOD:
3/4 Little Cindy
AMRAP15
3 Pull Ups
6 Push Ups
9 Air Squats
- Post Rounds and Reps to Comments.
Strength WOD:
EMOM10
3 Snatch
- Touch and Go
- Ascending
- Post Load to Comments
Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing. Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill progression. Once you’re warm take it over to the platform and dial in your snatch technique being sure to stick each landing. When you’re ready, attack this version of Cindy. During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace. Split it up as needed being sure not to go to failure on any single rep. It will take twice as long to recover if you do.
Start the week off right and get after it!
Renegade Rowing 
RWOD: Pic Progressions felt good, did it feet out for timing/sequence with good connection to footboards.
SWOD: Did the following
3@75×2
85×2
95×2
105×2
115×2
finished with 2@135 for fun, did 3 back to back and felt solid
CWOD: Only did 6min because of a couple of tweaks I need to mobilize, but I did it strict as Rx, got 6 rounds.
Time to mobilize. Hit it up and share!
Warmup – RX
CWOD – all strict – 7 complete rounds, then 3 more rounds sans squats (calf issues)
NO STRENGTH WOD
WARM DOWN – 2 min, 3 min, 4 min with 2 min rests in between @ 153 split
Did this one today, 1/21/14:
Did 10 min warm up
20×3 arms, arms body, full stroke
CWOD: finished 17 rounds.
20 min airdyne (7.15 miles) to give my back a rest.
Well done Nick, good choice. Take care of that back!