Rowing WOD:

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 6 x 3

• 6 sets of 3
• Work to something heavy for the day.
• Take the weight from the floor.

Metcon: Barbell Fran – 21-15-9

• Thrusters (45#)
• Pull Ups (scale w/ jumping pull ups)

Cash Out: 2k Row @5k+3 Pace

The Boston College Men’s Crew Team hit the classic benchmark wod Fran with empty barbells and a focus on power with the hips.  It’s great for feeling the power we need from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your load, times, and splits to comments.

Rowing WOD:

1. 2k Row @5k+10

2. 1 Mile Run (moderate pace);

3. Deadlift

• 5@40%, 5@50%, 5@60%
• Max Reps @70%
• 5@50%
• Focus on Form, Rhythm, and Speed on the Drive

4. 1/2 Helen – 3 Rounds For Time…

• 200m Run
• 12 KB Swings (1.5 pood/1 pood)
• 6 Pull Ups

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

This can be fit into a 2 hour practice with time in between each piece for mobility and rest.  Push yourself, Have Fun, and keep good form.

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in Helen and get that heart rate and breathing up.  This is the second practice that the Boston College Men’s Crew Team did with Renegade Rowing last year.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.

Rowing WOD:

Warm Up: 1 Mile Run (moderate pace)

1. 5RM Front Squat

2. 3/4 Cindy – As Many Rounds As Possible in 15min

• 3 Pull Ups
• 6 Push Ups
• 12 Air Squats

Cool Down: 2k Row @5k+3 (Perfect Form)

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup by running a mile and then warming up your front squat.  When you’re ready, attack the front squats and focus on keeping your elbows up, staying connected, and spreading the floor.  During 3/4 Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.  When you cool down on the erg, every stroke should be perfect.  Focus on posture, control, and connection.  Keep level hands, be smooth, and breath.

Post your 5RM Front Squat, Score for 3/4 Cindy, and Average Split for the 2k.

Below is the Boston College Men’s Crew Team testing this WOD out earlier this week.