WOD NOTES
Today we test the gold standard in rowing.
Talk to your trainer before starting to help with your goal race today…..but here are some simple guidelines:
1- Get a good solid start with some speed
2- Transition smoothly into your pace and watch your average
3- 250m – 750m build mental confidence and stay smooth
4- 750m – 1250m stay strong and keep pace
5- 1250m – 1500m start increasing speed
6- 1500m – 1750m increase speed again
7- 1750m -1900m keep the stroke long and strong
8- last 100m sprint for home!!!
Fitness and Performance
Muscle prep:
Band hip distraction x 60 sec each
Ankle stretch x 60 sec each
Band reverse fly’s x 15
Row prep (5 minutes)
Set the damper @your preference
Start SPM @18 and increase SPM by 2 each minute
Working technique, and stay smooth.
Rest 5 minutes
While resting plan your “race pace” and create your “race plan”
For time:
2000 m row
Sport
Build up to 1 RM
Snatch + 2 Hang Snatch
Then… 3 sets @85%
OHS (w/jerk grip)
Build to 3 RM
HBBS (to parallel)
3/7-3/7-3/7 @85%/75%
V-ups
3 sets x 15 reps
