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WOD 2.01.10
By cynthiabrown | February 1, 2010
Dennis coaches Mike on a Tabata Wattage Row
SKILL: Row Techniques
-500M Row Sprint-Record time and Stroke Rate
-2 Minute Row-Decrease stroke rate by 2 each 10-15 seconds while maintaining your 500 M Split time-record the new Stroke Rate #
-Row Max Wattage- record # -(highest number today is Bobby Killinger at 1089 watts!!)
-TABATA Wattage. 20 seconds of work with 10 seconds of rest X 8.
In this exercise you will start the first 20 seconds at your body weight* and add 10% of your body weight each interval for 8 intervals.
*if you weigh 150 pounds you will row at 150 watts. For your second interval you will row at 165, for the third you will row at 180 etc. During the 10 seconds rest you will continue to glide to keep the fly wheel in motion.
-500M Row Sprint with your newly established Stroke Rate.
Fantastic job today everyone! Some of you dropped your stroke rate considerably!
Make sure to continue to use these new skills and techniques you learned today. It will dramatically improve your row times and efficiency.
Topics: Cynergy Central | 2 Comments »
February 1st, 2010 at 2:55 pm
great skill work today! always good to get pointers!
February 2nd, 2010 at 12:22 am
I agree B. I want to say amazing job to Jeff K. one arm rowing the whole time, unreal! You are a warrior man!