Rowing WOD 2/21/14: EMOM20 – Row :40 On @2k+6 – Post Distance and Avg. Split

Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

Every Minute On the Minute for 20min

Row :40 On @2k+6 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @22 s/m

Minutes 5-8 @24 s/m

Minutes 9-12 @26 s/m

Minutes 13-16 @28 s/m

Minutes 17-18 @26 s/m

Minutes 19-20 @24 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Chest to Bar Pull Ups

1-2-3-4-5 Burpee Box Jumps

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Strength WOD today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!

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