S&C WOD 1/9/15: Re-Test: 4RFT – 500m Row, 10 DL – Post Time, Splits, and Improvement

Strength and Conditioning WOD:

Re-Test:

Have you thought about joining the RRC?  Also, don't  forget to register for the RRL on Saturday, 1/24/15!

Have you thought about joining the RRC? Also, don’t forget to register for the RRL on Saturday, 1/24/15!

4 Rounds For Time

500m Row

10 Deadlifts 225/155

We did this WOD last Wednesday.  Today is a competition day.  Look back at your results and come out firing.  Be sure to comment with any improvements and if you PR’ed!

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

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2 thoughts on “S&C WOD 1/9/15: Re-Test: 4RFT – 500m Row, 10 DL – Post Time, Splits, and Improvement

  1. WU
    5 min running drill
    5 min obstacle course
    10 deadlift 35lb
    3 hang squat clean @ 35,55lb
    3 hang squat clean and push jerk @ 55
    4 rds for time 500m row 10 deadlift @ 125 : 14:57

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