Rowing WOD:
6 x 2min On, 1min Off
3 pieces @32 s/m
2 @34 s/m
1 @36 s/m
When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity. Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled. Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly. Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands. At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter. During the minute off paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.
Post your Average Splits to comments.
Renegade Rowing 
2k pace? – please say otherwise 🙂
2k for first 3, 2k-1 for next two, 2k-2 for last. Get after it 🙂
On Tue, Oct 7, 2014 at 11:13 AM, Renegade Rowing wrote:
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Getting back onto the saddle & re establishing strength/endurance is so humbling. Modified the WOD for two minutes rest and it still crushed me after only three rounds!
2k pace = 1:55
519m. 1:55.6. 32s/m
518m. 1:55.8. 31
522m. 1:54.9. 31
474m. 2:06.3. 28
Have to remind myself that this is a journey. Slow & steady – Feb is a long way away. Onward & upward!!
Great mentality Ward! Awesome work. Keep that up and we’ll be crushing it in February.
On Friday, October 10, 2014, Renegade Rowing wrote:
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