Looking for help on the Concept 2 Ergometer? Come to the Renegade Rowing Workshop at Mt. Strength CF next weekend! – Sign Up Here!
Rowing WOD:
Kat hitting a full finish!
10 x 15 Strokes On / 15 Strokes Off
- 5 Strokes at Race Pace
- 10 Strokes Sprint (Negative Splits)
- Post lowest split hit on 15th stroke to comments.
Strength WOD:
EMOM12
2 Power Cleans + 1 Jerk
- Heavier than last week.
- Post Loads to Comments
Superset:
5×6 Pull Ups
5×6 Dips
Conditioning WOD:
AMRAP4
4 Power Cleans (115/75)
4 Lunges (2 each in front rack)
4 Burpees Over The Bar
- Post Rounds + Reps to Comments.
Today’s focus is power, so get after those Power Cleans and Jerks! Then get strong with pull ups and dips. I hope your training is going well and everyone is getting excited for “14.3”! Keep working hard and let us know how it’s going. I would love to hear how you guys do at 14.3 as well!
All the best!
-Coach Pat
Renegade Rowing 