Rowing and Strength WOD 3/13/14: 5x800m Row w/ 2min Rest, 6×3 Back Squat @82.5% – Post Splits and Loads

Renegade Rowing Workshop – Saturday, March 22nd @Mt. Strength CrossFit in Winchester, MA – Sign Up Here!

Rowing WOD:

Smooth Is Fast!  The RRL in action!

Smooth Is Fast! The RRL in action!  Checkout the RR Team Page and the RRL 1k Page!

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

  • Choose split based off of last Tuesday’s Rowing WOD.
  • Should you go faster or slower having done another 2k?
  • Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat @82.5%

  • Post Loads to Comments

Conditioning WOD:


200m Run

15 Push Ups

  • Post Time to Comments.

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  The conditioning wod should be a great burner to finish with.  Have fun and get after it!

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