2 x 15′ w/ 5′ Rest

• 5′ @ 20 s/m
• 5′ @ 22
• 3′ @ 24
• 2′ @ 26

Last Saturday we crushed a 2k at the first race of the Renegade Rowing League.  Results are in and can be found below.  Many thanks to all those that competed, especially the rowers that joined us from The Clark School!  We had a total of 12 athletes including the Renegade Rowing Club throwdown head to head over 2,000m on the Concept2 Ergometer.  We held one big heat and everyone had a blast.

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.

Post your distance rowed each piece!

**** The next Renegade Rowing League is scheduled for January 16th! Get ready because it’ll be even bigger as we approach the final month before CRASH-B’s! ****