Rowing WOD 9/19/14: RR Warmup, FS 6×3, Barbell Fran, RR Warm Down – Post Splits, Load, and Time

Rowing WOD:

Imagine doing this Rowing WOD on the Charles River

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 6 x 3

  • 6 sets of 3
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: Barbell Fran – 21-15-9

  • Thrusters (45#)
  • Pull Ups (scale w/ jumping pull ups)

Cash Out: 2k Row @5k+3 Pace

The Boston College Men’s Crew Team hit the classic benchmark wod Fran with empty barbells and a focus on power with the hips.  It’s great for feeling the power we need from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your load, times, and splits to comments.

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