Posted by Emanuel Erlewein on Feb 21, 2019 in Row-Ergo WoD

Short 4 x 3 min / 2 min easy Row four 3 minute pieces. Row for two minutes at light pressure between each piece. Medium 2 x 12 min / 6 min easy Row two 12 minute pieces. Row for six minutes at light pressure between each piece. Long 5 x 3000m / 3 min [...]

Posted by Emanuel Erlewein on Feb 20, 2019 in Row-Ergo WoD

Short 15 minutes with rate increase Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Medium 5 x 1500m / 1 min easy Row five 1500 meter pieces. Row for one minute at light pressure [...]

Posted by Emanuel Erlewein on Feb 19, 2019 in Row-Ergo WoD

Short 4 x 4 min / 2 min easy Row four 4 minute pieces. Row for two minutes at light pressure between each piece. Medium 4 x 8 min / 2 min easyRow four 8 minute pieces. Row for two minutes at light pressure between each piece. Long 2 x 10,000m / 2 min easy [...]

Posted by Emanuel Erlewein on Feb 18, 2019 in Row-Ergo WoD

ShortStroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. [...]