Rowing WOD:
As Many Reps As Possible in 15min
30 Calorie Row
20 Push Press (75/55 lbs.)
20 KB Swings (24/16 kg)
20 Box Jumps (24/20 ins.)
Today’s Rowing WOD is all about powerful hip extension. The Push Press, KB Swing, and Box Jump requires aggressive opening of the hips, which will help develop power and speed through the middle of the drive. Focus on good connection at the catch, sit tall, and breath.
Have fun getting after it and let us know how you do!
Post total reps to comments.
Rowing WOD:
Imagine doing this on the water! You can with the Renegade Rowing Team and RRL1k.
Row Individual Marathon
42,195m Row
… Or Row a 10k for form, rhythm, and timing at steady state pressure. No matter what be sure to get some good mobility for the hips and hamstrings. It is April 1st after all. We’ll throw in a Marathon someday … or if you make it to the CrossFit Games maybe you’ll have to do a half-marathon!
Post Time and Split for a 10k to comments, as well as your thoughts on rowing a marathon.
“Earth Worm”
BC Men’s Rowing – 2k Saturday in the Basin
2 x 14min w/ 4min Rest as follows …
2min @20 s/m
2min @24
2min @22
2min @26
2min @24
2min @28
2min @26
The 2014 Open is done and so is the second cycle of the Renegade Rowing Training Plan. I hope you had fun, improved, and are looking forward to next year. I’m going to go back to prescribing just rowing wods and sharing fun ways to improve technique and tactics by combining rowing and functional movements. If you’d like to order the detailed 6-week training cycle that we’ve been working through since January please shoot me an email and I’ll work with you to get you and your team what you need. I will be working on putting together a formal package for teams and gyms over the next couple of months. Keep an eye out on the mission and programs section of the website.
Today’s Rowing WOD is an opportunity to work on your rhythm and ratio. Focus on controlling your recovery to hit the prescribed stroke rating. If you need to work on adding a gathering point at bodies over be sure not to stop. Make it a slower, rhythmic, controlled motion as you come forward toward the catch. Also, try to keep the pressure up. Every time the rating goes up your split should go down. If done properly you should finish pulling consistently faster splits every stroke then you did at the beginning of the piece.
Post your total distance to comments and share your thoughts on varying the stroke rating.
Hope you all had an awesome 2k yesterday. Spring is finally here and it’s starting to warmup. This weekend is pretty much the start of the college racing season on the water, with many schools dueling each other in back to back 2k’s to prep for the bigger regattas later this Spring. I got a chance to ride launch and watch the first races of the day between the Boston College Men’s Rowing Team and MIT Men’s Rowing Team. If you still haven’t had a chance to see a 2k on the water, this is the time of year to get up early on a Saturday morning and go check it out!
Have a great Sunday and get pumped for the warm weather! It’s on its way. I feel it!
Rowing WOD:
BC Men 2k Testing this Winter!
2k Row
Today’s Rowing WOD is a 2k Row. It’s a test of how much pain and glory you can endure over seven to eight minutes. Grab some friends and get after it. This is the fourth time we’ve tested the 2k this winter/spring. Grip it and rip it! Fire It Up!
Post your 2k results to comments!
Renegade Rowing 