Rowing WOD:

Matt Substituting a 2k Row for a 1 mile run at CFB last week!

6 x 750m w/ 2min Rest

1st & 2nd @2k Pace (w/ Start)

• 3rd @2k+5
• 4th @2k+3
• 5th @2k+1
• 6th @2k (w/ Sprint Finish)

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 750m of work and 2 minutes of rest.  Use the first two pieces 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 six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 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…

Post your Average 500m Splits for each piece to comments.