Rowing: The Sprint Start

You've probably seen several of our athletes utilize the "sprint start" on the rower before -- it's a great tool for when you're rowing shorter distances and/or starting a workout on the rower before any other movement or component.  It gets the flywheel moving faster right off the bat without expending much more energy than you otherwise would when not using a sprint start (think of how Coach Hillary says "the first 10 seconds are free" whenever we row a 2000m time trial).

Here's a good, simple video that shows the basics of the sprint start:       

EVANS AVENUE PARKING REMINDER During Construction (click for details).

WOD For 04-17-18:

Back Squat:

4-4-4-4 Climbing to a Heavy Top* Set, then...

Two Drop Sets:

1x4 @ 85% of your top set

1x4 @ 80% of your top set

*Add to your top set of SIX from last week 04-09-18.

-then-

"Nah, I'll Squat on Sunday"

Row Intervals:

3 x 500m

Each interval is for time. Record your fastest interval and your delta (the difference between your fastest and slowest times).