Rowing WOD:
3 x 15min w/ 4min Rest
Varying Stroke Rate as follows
- 4min @ 20 s/m; 75% Pressure,
- 3min @ 22 s/m; 80% Pressure,
- 2min @ 24 s/m; 85% Pressure,
- 1min @26 s/m; 90% Pressure,
- 2min @24 s/m; 90% Pressure,
- 3min @22 s/m; 90% Pressure
Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes. Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating. Try to be a little more consistent and push a little bit farther each piece. A good goal is to bring your split down by 3-5 seconds every time the rating shifts up. When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating. Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.
Report in with your distance rowed each piece.
Renegade Rowing 
1. 3141m / 2:23.2 @ 26 s/m
2. 3094m @ 2:25.4 @ 31 s/m
3. 2998m/ 2:30.1 @ 27 s/m
Felt good on the first and ok with the second. Crab on the 3rd, this time named Martin, eating a rib in front of us but Erik got him with his handle, ha.
Haha Awesome Linh! Way to put in the work. Great practice this morning!
1. 3,141m, 2:23.2/500m, @ 26 s/m
2. 3,094m, 2:25.4/500m, @ 31 s/m
3. 2,998m 2:30.1/500m @ 27 s/m
Focused on split/stroke and pressure as instructed and posture when things got ugly. Felt decent on first and second. Rib eating/taunting crab name Martin on the third. But, Erik got him with his handle, ha.