Congratulations and Thank You to all who participated in the Renegade Rowing League on Saturday. We had two epic heats of racing and many PR’s. The next RRL will be January 24th, so get pumped! Results for this weekends race are posted below.
Strength and Conditioning WOD 12/22/14:
6 Rounds For Time …
10 Push Ups
250m Row (@2k Pace)
10 Pull Ups
:30 Rest After Each Round
It’s Christmas Week, but we can still fit in some solid work. We’ve got a few more solid days left in 2014, so let’s make the most of them! Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough. Every round is an opportunity to fight for that split, just like in the third 500m of a 2k. Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core. Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again. A good goal is to go sub 20 minutes.
Have fun and do good work!
Post your time and splits to comments.
******* Results from the Renegade Rowing League on 12-20-14 *******
erg 5 min on 1 minute off: Avg watts: 155, 182
Great work tonight Tadhg! Way to take down Jackie for the first time. Here’s that link to travel WODs http://reebokcrossfitone.com/wp-content/uploads/2013/06/Travel-WODs.pdf
On Monday, December 22, 2014, Renegade Rowing wrote: