Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!
Sorry this is getting out a bit late tonight Renegades! I just got home from my first Olympic Lifting Meet and it was Epic! I PR’ed my Clean and Jerk and had a blast. Here is the training plan for the week. Take a look, get fired up, and let’s keep getting after it!
Heat 3 at the first RRL in December! Register for January’s Event Here.
Conditioning WOD:
3/4 Little Cindy
AMRAP15
3 Pull Ups
6 Push Ups
9 Air Squats
- Post Rounds and Reps to Comments.
Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing. Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. Once you’re warm take it over to the platform and dial in your Back Squat. When you’re ready, attack this version of Cindy. During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace. Split it up as needed being sure not to go to failure on any single rep. It will take twice as long to recover if you do.
Start the week off right and get after it!
Renegade Rowing 
Made up this one from last week yesterday.
15 x :20 On, :40 Off
Max Pressure
Fastest: 1:44.1 @ 36 s/m
Slowest: 1:59.0 @ 30 s/m
Avg Split: 159.0 @ 30 s/m
Regular Box WOD today.
Awesome! Way to hold that split under 2:00 and be consistent. Nice power on that fast one!
On Mon, Jan 19, 2015 at 9:21 AM, Renegade Rowing wrote:
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Monday is the new Tuesday!
10 x 250m w/ :45s r “Race Pace”
Fastest: 2:02 @ 31 s/m
Ave: 2:08 @ 31 s/m
Slowest: 2:15 # 32 s/m <–yeah, no clue what happened.
3/4 Lil Cindy: 6 rounds + 1 rep
Yes it is! Way to crush that rowing wod today Linh! Posture is definitely getting better.
On Mon, Jan 19, 2015 at 2:42 PM, Renegade Rowing wrote:
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