While we'll spend some time on Friday reviewing handstand push-up progressions and efficiency tips, we thought it helpful to also (re)post this blog about rowing technique, given the WOD's other movements.
The good folks at Concept2 have a nice video covering proper rowing technique that we've sent to many of you requesting some help with gaining efficiency on everyone's favorite torture device (heh). If you haven't already seen the video it's worth a viewing:
Additionally, here is a summary of the proper rowing stroke from Concept2:
The rowing stroke can be divided into two parts: The drive and the recovery.
You will learn a coordinated movement pattern built upon the following positions and phases:
The Recovery (Phase 1)
■Extend your arms until they straighten.
■Lean your upper body forward to the one o'clock position.
■Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
■Arms are straight; head is neutral; shoulders are level and not hunched.
■Upper body is at the one o'clock position—shoulders in front of hips.
■Shins are vertical and not compressed beyond the perpendicular.
■Balls of the feet are in full contact with the footplate.
The Drive (Phase 2)
■With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
■As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2)
■Legs are extended and handle is held lightly at your lower ribs.
■Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
■Head is in a neutral position.
■Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.
And on that note...
WOD for 10-21-16:
Skills & Drills
AMRAP 15 Minutes:
10 Deficit Handstand Push-ups @ 4/2 in
20 Calorie Row OR Assault Bike
30 AbMat Sit-ups
40 Walking Lunges
50 Double Unders