RRTP and S&C WOD 2/16/15: 4RFT – 10 Box Jumps, 10 Push Ups, 20 DU, 15 Cal Row – Post Time

Howdy Renegades!  Did everyone make it out of our weekly blizzard alive?  I hope you all enjoyed the snow this weekend and you’re ready to kick some butt as we head toward CRASH-B 2015!  Here is the training plan for the week:

RRTP 2-16-15

Nick and Thor all Smiles

Nick and Thor all Smiles

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

Snapshot of training for the week of 2-16-15

Snapshot of training for the week of 2-16-15

The 2015 CRASH-B Indoor World Rowing Championships is coming on March 1st!  What is your goal?  What do you need to do to PR?  What can you improve and how will you do better over the next week?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s in 2014.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing this year!

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

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