Jason just checking Ellie knows how far she has to go!
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Pic: Angela Clancy.
WoD: "Go Your Own Way"
Complete As Many Rounds As Possible in 17 Minutes
of:
Row 1000m
15 Hang Power Snatch
Row 750m
15 Hang Power Snatch
Row 500m
15 Hang Power Snatch
Row 250m
15 Hang Power Snatch
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("RX" = 35 / 25 kg. Assault Bike Cals will be = 45 / 35 / 25 / 15).
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- Kicking off the week the right way- with some hard yakka!!
- Today focus on your pacing on each distance on the machine. Actually look at your stroke rate. Are you guilty of trying to row 38 strokes a minute (or "SPM"), during a 1000m row?? If so you need to calm that farm. Of course you want a decent return of power split wise but you need a sustainable level of strokes to ensure you get what you need out of it. Think about your 2k pace & your 5k pace. how different are they? They should be.
- Now see how close you can stay to your 2k pace in this WoD? Avoid the trap of the 1k PR only to see the rest of your rowing fall away. Play smart, be fit. Fins the stroke rate that will work for you and find your connection on the machine!
- Do. The. Work!!
- Hold the standards. Form is priority as always.
- Scale as needed.
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Post your Number of METRES covered to your Beyond The Whiteboard account.
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