Rowing WOD:
“Jackie”
For time:
Row 1,000 meters
50 Thrusters (45/35 pounds)
30 Pull-ups
The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training. Today’s Rowing WOD is“Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements. It’s a great workout to test how well your technique has developed. Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters. Before you start, take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.
Post your time to comments!
Renegade Rowing 
Today we had a rowing WOD at the SWAMP.
Dead Behind the Eyes
4 Rounds
1:00 Calorie Row/Assault Bike
1:00 Hand Release Push Ups
1:00 Toes To Bar
1:00 Air Squats
1:00 Rest
*Score is total reps*
Total 371 RX
*Rowing piece: Pulled about 15-17 cal/min.
684 m > 906 cal/hr > 23 s/m
Solid wod! Definitely have to try that one. Keep crushing it!
On Thursday, January 22, 2015, Renegade Rowing wrote:
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