Renegade Rowing Gear is In!
Everyone has that one pair of shorts, shirt, or uni they love to crush WODs in. What’s yours?
Share a picture if you have one available.
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.
Boston 4th of July Sunset over the Basin
Hopefully everyone had a great 4th of July and rest day yesterday. I had a blast at the Boston Fireworks, which never cease to amaze, even with a lightning storm delay.
No matter what you’ve been up to it’s always good to come back from a rest day with renewed focus and motivation to hit your training hard. Use today’s Rowing WOD to dial in your pace and strategy. Use this opportunity to firm up your 2k race plan and test out your race pace. This should be max pressure every piece. Use the first 2 pieces to practice the start, the second 2 pieces to practice the body, and the last two pieces to practice the finish.
Post your splits to comments!
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 7/3:Max Pressure
Developing power through high intensity is key to developing elite fitness and general physical preparedness. Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed. Catch your breath and focus during the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split. Compare your results to your 2k race plan.
Post your fastest and slowest splits to comments.
Renegade Rowing 