Rowing WOD:

“Clean Your Erg!”

For Time (15min Cap) …

500m Row, 5 Cleans (155/105 lbs), 5 Push Ups

400m Row, 6 Cleans (135/95), 6 Push Ups

300m Row, 7 Cleans (115/85), 7 Push Ups

200m Row, 8 Cleans (95/65), 8 Push Ups

100m Row, 9 Cleans (95/65), 9 Push Ups

Quick transitions will be key in today’s Rowing WOD.  Practice a few quick releases from the erg and be sure to have the proper plates setup on your bar so you can strip them each round.  The focus of today’s workout should be to move with efficient power.  As you get fatigued focus on really using your legs and hips to generate power on the erg and in the clean.  Since the weight on the clean gets lighter you should be able to move faster and start catching the bar in a higher power stance.  Keep that bar close, resist pulling with the arms, and really extend those hips to generate speed through the middle.  Try to feel the barbell float weightless with your arms acting like ropes or cables.

For each rowing piece today try to mimic your start and settle of the 2k.  Get after the first 10 strokes, but then settle to your 2k race pace.  This will allow you to get the average split down, but maintain fresher legs for the cleans.  If you go all out, max effort, you may fly and die.  Of course on the last round you should push it.  A good challenge would be to try to pull 100m in 10 strokes.

Remember efficiency of movement and transitions are key!  Post your time and experience to comments!

p.s. – If you haven’t cleaned your erg in a while, Clean It!