Happy Holidays from Renegade Rowing! RRP 12-18-17

I hope everyone had a wonderful weekend full of holiday parties and 2k’s! Have a great remainder of the holiday season with Christmas and New Year’s coming up.  Stay safe, stay warm, and get in some solid workouts with friends.  The next post won’t be until after the New Year since I’ll be traveling, but use next week to try something new, go for a long run or ski, or just take time to recover and stretch.  Hit it hard this week and I’ll see you in the New Year!

Weekly Training Plan:

RRP 12-18-17

Weekly Challenge:

Spend 4min in a Passive Squat each day working on a 4-count Box Breath while you do it.

RR Social WOD:

Hike Harvard Stadium @6:30am on Thursday 

Strength and Conditioning WOD 12/18/17:

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

It’s Christmas Week, but we can still fit in some solid work.  We’ve got a few more solid days left in 2017, so let’s make the most of them!  Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough.  Every round is an opportunity to fight for that split, just like in the third 500m of a 2k.  Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core.  Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again.  A good goal is to go sub 20 minutes.

Have fun and do good work!

Post your time and splits to comments.

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