Rowing WOD:
Renegades attacking their 2k Pace last year!
5 Rounds For Time
300m Row (@2k Pace)
15 Push Press (95/65 lbs.)
Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement. We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming. A good goal is to try to hold a 2k split for each row. So if your current 2k takes 8:00, your split would be 2:00 /500m. If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well. Do your best to hold onto the barbell and go unbroken for the Push Press. Be aggressive with your hips to assist/save your shoulders as much as possible. Breathe, Push, and Have Fun! This one is a great challenge!
Post your time and average splits for each row to comments!
Renegade Rowing 
Scaled push press: 65#, 10 reps/rd
2K goal split 1:55
5:43.0; 1500m; 1:54.3; 32 sm
1:07.8; 1:53.0; 32 sm; R 1:15
1.09.7; 1:56.1; 31 sm; R 1:20
1.08.9; 1:54.8; 31 sm; R 1:35
1:08.4; 1:54.0; 32 sm; R 1:25
1:08.0; 1:53.6; 32 sm; R 0:50
Nice work on the splits and pacing Ward. Great execution! On Thu, Nov 19, 2015 at 6:09 PM Renegade Rowing wrote:
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