4 x 10 min Spicy Steady State w/ 1 min Rest
10′ @ 18 s/m**
10′ @ 20 s/m**
10′ @ 22 s/m**
10′ @ Increasing Stroke Rating as follows
(5′ @24, 3′ @26, 2′ @28)
**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds
**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster
This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls. Focus on maintaining consistent pressure through each stroke and every piece. Rate of Perceived Exertion should be around 60% – 70%. Effort level on the last piece is open and should be based on how you feel. Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.
Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.
Vets should be dialing in their consistency. During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.
Post the total distance rowed to comments.
Last year the WO posts, underneath the “Share This” section, contained a “Related” section which gave the last three dates that this WOD was posted – allowed us to go back and see prior efforts.
will we see that feature again this 2015-2016 season?
Great question Ward, I will look into it and see if we can make that happen again. Thanks! -Coach Pat
1st day of training in the books – except when I went to get the data the batteries died. But felt in control and consistent in both the set pieces and the transition pieces. Set piece pace was 2K+15= 210
Awesome Ward! Way to get things going! On Mon, Nov 9, 2015 at 6:20 PM Renegade Rowing wrote: