Rowing WOD 11/20/15: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

Rowing WOD:

The Original Renegade Rowing Training Partners getting after it!

The Original Renegade Rowing Training Partners getting after it!

Partner WOD

4 Rounds For Time:

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*PARTNER 1 STARTS WITH A 500M ROW

**PARTNER 2 STARTS WITH A SHUTTLE SPRINT AND 20 JUMP SQUATS

***WHOEVER FINISHES FIRST GETS REST BEFORE HAVING TO SWITCH STATIONS

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup from last year!  The RRL starts December 12th at CrossFit Boston.  Register here if you’d like to compete!  If you’re interested in training for the RRL checkout the Renegade Rowing Club!

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One thought on “Rowing WOD 11/20/15: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

  1. Did local box’s WOD: 10 rounds 100m row sprints w three minute rest between rounds
    Goal is repeatable effort +/- .5 seconds off first round
    18.4
    .3
    .2
    17.9
    .7
    .8
    .7
    18.1
    17.9
    18.0

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