Row, Bench press
Warm-up: 10 minute run (7.5 mph = 1.25 miles)
WOD 070303
Three rounds for time of:
Row 500 meters (My times were 1:53, 1:53, 1:54.)
Bench press body weight, 30 reps (I used 55#.)
Time: Something around 24 minutes??
The last set of bench presses took a looong time.
posted by Libby @ 12:57 PM
3 Comments:
your rowing times are always great. is your setting at 10? do you have any tips on how to make rowing easier???? i hate rowing...... =p
Thanks! Yep, it's at 10. I think I have pretty good technique, because I spent a summer rowing in Duluth.
I try to keep my stroke rate around 27 spm, and make each stroke as powerful as possible. Yesterday I was thinking about reaching forward as far as I could to begin the stroke, and finishing as far back as possible. (The bar should almost touch your bra line at the end.)
Other thoughts - the movement starts with your legs (feel as though you're jumping off the foot platforms, and hang off the bar with your arms), continues with your torso leaning back, and finishes with your arms snapping in and snapping back out again. Then let your shoulders follow your hands, and your legs bend. I see a lot of people who don't get their hands out of the way fast enough... they keep them close to their body while their knees come up. Awkward! The bar should be out in front of your knees as soon as possible.
Hope this helps!
thanks libby!
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