Rowing WOD 10/1/14: 6RFD – 7 Thrusters, ME Row – Post Total Meters Rowed

Rowing WOD:RR Thruster

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

2 thoughts on “Rowing WOD 10/1/14: 6RFD – 7 Thrusters, ME Row – Post Total Meters Rowed

  1. Hey Coach Pat
    Climbing back into the saddle.
    five rounds using just a 44# bar
    Plan is to do two RR WODS/wk in Oct, then shift to 3/ wk thereafter.
    My very ambitious goal for SWEAT 2k is a sub 7:20 (last yr was a PR 7:37.4)
    Will you accept me back into the flock?

    • Hey Ward! Awesome! Love to see you getting back after it. Solid start and I like the game plan. It’ll take hard work but we’re used to that. I think that goal is achievable. Looking forward to it!

      On Wednesday, October 1, 2014, Renegade Rowing wrote:


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