Rowing and Strength WOD 2/22/14: 6×2:00 w/ 1:30 Rest, 3×10 Shoulder Press @70% – Post Splits and Loads

Rowing WOD:



6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3×10 Shoulder Press @70%

  • Post Load

Conditioning WOD:


10 Burpee Broad Jumps

10 Front Squats (115/75 lbs)

10 Pull Ups

  • Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League that’s in the works for this spring?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.


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