Strength and Conditioning WOD 2/14/14: 7×1 Shoulder Press, AMRAP5 – PC, PU, BJ – Post Loads and Score

Rowing WOD:

Smooth Is Fast!  These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

2 x 12min w/ 3min Rest


  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28


  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
  • FOCUS: Rhythm and Ratio
  • Post Distances to Comments.

Strength WOD:

7×1 Shoulder Press

  • Post Loads to Comments

Conditioning WOD:

AMRAP 5min

5 Power Cleans (135/95 lbs.)

5 Push Ups

5 Box Jumps (24/20 ins.)

  • Post Score to Comments

Happy Valentine’s Day!  I hope you get a chance to spend time with someone you care about and show them how you feel.  I love everyone that has given this thing called Renegade Rowing a shot and I thank you for every day that you do your best to make our world a better place.  Now give this workout a shot and crush it!

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are this Sunday on February 16th.  Use today as a day to mentally prepare and recover.  Have fun hitting the Strength and Conditioning WOD and use the Rowing WOD to smooth everything out, breath, and mentally prepare for Sunday.  Be sure to mobilize well before and after so that there are no kinks holding you back on race day.

Bring on the weekend!

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