S&C WOD 12/8/14: 4Rds for Max Reps – 1′ Row, 1′ KB Snatch, 1′ DU, 1′ KB Snatch, 1′ Rest – Post Score

Check out the Renegade Rowing Training Plan for this week below.  It’s going to be a solid week, so be sure to hydrate and sleep well.  Have your meals and pre/post workout snacks ready to go!  You will need them!

RRTP 12-8-14

Strength and Conditioning WOD:

Snapshot of the Renegade Rowing Training Plan for the week of 12-8-14

Snapshot of the Renegade Rowing Training Plan for the week of 12-8-14

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8

Post your total score and thoughts to comments!

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4 thoughts on “S&C WOD 12/8/14: 4Rds for Max Reps – 1′ Row, 1′ KB Snatch, 1′ DU, 1′ KB Snatch, 1′ Rest – Post Score

  1. This is a summary post of the past few days of my training:
    Saturday 12/6: Endurance Block. Run on the treadmill 5.7 miles. Slow pace with no incline.
    Sunday 12/7: Race Prep Block: Treadmill Incline Intervals. 0.5 mile at 0%/ 0.75 miles at 5%. 2 rounds.
    Monday 12/8: RR S&C WOD, as above, using 35# KB.
    Round 1: Cal=21 / L KB Sn= 10 reps/ Double Unders=8/ R KB Sn=10
    Round 2= 18/8/8/9
    Round 3= 18/9/X/10- Jump rope broke!!
    Round 4= 21/9/13(Air Squats)/9
    I substituted air squats once my jump rope broke.
    Round 2 I lost rowing calories as the erg was ping ponging alot on the slides. Hopefully this will translate to better slide control on the water.
    Also, I think my KB snatches were more like clean and jerks, but I need to re-watch the technique video.
    Bill

    • Solid work BIll! Way to keep crushing it and get the miles in with quality! Those snatches are tough to figure out, but a fun skill to work on and improve. Love the substitution and work even after the jump rope broke. Keep it going!

      On Tue, Dec 9, 2014 at 10:11 AM, Renegade Rowing wrote:

      >

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