RRTP 12-15-14 and S&C WOD: 500m Row; 3Rds – 5 PC, 10 BBJ; 500m Row – Post Time and Splits

Here is the programming for the week!  I hope everyone is excited for the Renegade Rowing League and the chance to PR the 2k on Saturday!  Register Here!

Here's a snapshot of the programming for the week of 12-15-15!

Here’s a snapshot of the programming for the week of 12-15-14!

RRTP 12-15-14

Strength and Conditioning WOD:

Some friends doing something different on a Saturday morning!  Competing at the Renegade Rowing League!  Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

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