Rowing WOD 5/30/14: 5RFT – 2min Row, 20 Sit-Ups, 10 Box Jumps – Post Time

Rowing WOD:

RRT practicing the release in singles!

RRT practicing the release in singles!

5 Rounds For Time …

2:00 Row @2k+20

20 AbMat Sit-Ups

10 Box Jumps (24/20 in.)

Hello Summer!!!  It’s been a solid couple of weeks of training.  Regionals are this weekend, Memorial Day “Murph” came and went, and now some of us might be a little sore and recovering from the change in seasons.  It’s always good to keep moving even if we’re feeling sore to promote proper recovery and keep our consistency in training.  Rowing, especially after a hard day of training, is a great way to recover and warm down.  It can be very effective at flushing out metabolic waste and resetting our bodies.  Next time you hit a benchmark WOD be sure to take 5 minutes to row lightly afterwards.

Today’s Rowing WOD is all about getting some aerobic work in, executing your control on the erg, and working some skill with the box jump.  During the 2 minute row fight for control and consistency in both your form and the amount of effort you put into each stroke.  Hold a split that is 20 seconds slower than your 2k split.  Try to stay long and fluid without pausing anywhere, especially at the finish.  Those hands should come in at one speed and swing away at the same speed with no pause at the body.  Find a consistent pace for the sit-ups and be sure to achieve full range of motion.  On the box jumps try to rest on top and rebound off the floor.  No matter what land soft on the box with your knees out.  Focus on using your hands to scoop yourself out of the bottom as you jump.

Move well, be consistent, and have some fun!

Post your time and your splits for each round to comments.

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