Renegade Rowing Gear is In!
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Rowing WOD 7/7:After your first 250m row perform 1 GTO (heavy)
After your second 250m row perform 2 GTO
After your third 250m row perform 3 GTO
Olympic lifters are known for their power and speed, two skills required to move boats fast. Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting. Decide on whether you want to focus on your clean and jerk or snatch and pick a weight that is appropriately heavy for that lift. Keep a solid midline while rowing and 
lifting especially as you fatigue.
Post your distance rowed in 15 minutes.
250m Row, 200m Run
500m Row, 400m Run
1k Row, 800m Run
Before celebrating with barbecues and fireworks, crush this Rowing WOD for America!
Do you have a strategy for your running and rowing? Do you know your standard times for the various distances seen in many WODs? Here’s a chance to work on both. For today’s Rowing WOD use the undefined rest function on your Performance Monitor so that at the end you not only have the overall time, but individual times for each distance and discipline. It will be nice to have an idea of what you’re capable of for each distance during a WOD, especially when it comes to planning for a competition.
Post your overall time and individual times to comments.
Rowing WOD 7/2: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.
Rest Day 7/1:We all have our reasons for using the Concept2 Ergometer. Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?
I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.
Renegade Rowing 