Rowing WOD 9/24/14: RR Warm-Up, Speed Deadlifts, Ball Slam Metcon, RR Warm-Down – Post Load, Reps, Score, and Splits

Rowing WOD:

1. 2k Row @5k+7

Deadlifts w/ BC Men's Crew

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Deadlift @40% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 10min

  • 6 Split Squat Jumps
  • 5 Push Ups
  • 5 Box Jumps (24/20 in.)
  • 5 Ball Slams (20/15 lbs.)

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

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