Rowing WOD:

Noon Class getting after it!

4 x 3min w/ 2:00 Rest

• 1st/2nd @2k Pace
• 3rd @1k Pace
• 4th @1k-2 Pace

We performed this Rowing WOD back in June with a focus on executing our 1k Pace.  Last week we performed a Rowing WOD with 2k, 1k, and 500m distances.  Today is a day to dial in your pacing for each distance with extra focus for the last piece as we prepare for our retest of 500m in two weeks.   Look back to see how you did and bring your best for today’s Rowing WOD.  This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Our next 500m test will be Saturday, August 3rd so that we can track our progress through the summer and be ready for the Fall season of racing and competitions.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 1:35 or 1:50 for 500m.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!

Rowing WOD:

Max Pressure

2 x 1k w/ 4:00 Rest

3 x 500m w/ 2:00 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 500m, 2min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and s/m) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.