15′ PYR28 (Pyramid @28s/m)
3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)
- Post Split @28 and Split @26** after Ratio Shift
6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss
12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)
2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)
- **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
- Post Splits for each 2′ segment @26
3×10 Deadlift @70% of 1RM
- Be sure to get a few warmup sets in.
- Post Load and Reps to Comments.
4 Rounds For Time
10 Box Jumps (24/20 ins.)
10 Push Ups
50 Double Unders (1 attempt unbroken)
It has been 6 weeks. We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships. How did you do? Did you PR your 2k or change your lifestyle? What can you improve and how will you do better over the next 6 weeks?
Checkout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday. It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.
I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season. I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.
The focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week). 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!
Give us your best and share your results and experience to comments!
SWOD: 3×10 DL @70% 235-235-235
Great start to the week. Did a fun chipper as well – AMRAP7 – 80 DU, 50 Cal Row, 30 OH KB Swings, 20 Pull Ups – 1rd+38reps