Rowing WOD 4/24/14: 3RFT – 500m Row, (21-15-9) Push Ups, (21-15-9) Power Cleans – Post Time and Game Plan

Rowing WOD;

Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Complete For Time…

500m Row

21 Push Ups

21 Power Cleans (95/65 lbs.)

500m Row

15 Push Ups

15 Power Cleans (95/65 lbs.)

500m Row

9 Push Ups

9 Power Cleans (95/65 lbs.)

Today’s Rowing WOD is a perfect opportunity to take advantage of ratio and suspension.  Come up with a game plan that you can focus on and execute when the pain starts to kick in.  For the first 500m try sticking to a 28 stroke rating with good suspension to keep your breath and take advantage of your fresh legs.  Whatever you hold for a split, your goal will be to hold that split for the second and third rounds.  Each time you return to the erg your legs will be a little more gassed, so focus on keeping suspension, but rowing at a higher stroke rating to make the same split feel lighter.  For example, if you row the first 500m at a stroke rate of 28 s/m and a split of 1:50 /500m, then try the second 500m at a stroke rate of 30 s/m, and the third 500m at a stroke rate of 32 s/m.  If you aim for the same split of 1:50 /500m for both, the pressure exerted on the handle should feel lighter and easier to maintain.  Once you finish rowing be sure to practice a quick release and fall to the floor to begin your push ups.  For the push ups be sure to stay fresh and avoid going to failure so that you can keep moving and not wait around for your muscles to recover.  On the power cleans use your hips to move the weight and focus on fast elbows.

Have some fun creating a game plan and get after it!

Post your time to comments along with how you attacked this one!

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