Rowing WOD 2/13/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

Rowing WOD:

So fast they're a just a blur on the drive.  Renegades crushing the 2k in January.

So fast they’re a just a blur on the drive. Renegades crushing the 2k in January.

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Snatch

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

  • Post Rounds + Reps to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k Saturday or Crush It at CRASH-B’s on Sunday?

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