ROW-WOD – 20190223
Feb
23
Short
5 x 750 m / 2 min easy
- Row five 750 meter pieces. Row for two minutes at light pressure between each 750.
Medium
30 minute time trial
- Row a 30-minute time trial, going for your personal best. After you’ve rowed, enter your result in the Online Ranking and see where you stand with others of your age, gender and weight class.
Long
6 x 2000 m rate change 24-26 / 2 min easy
- Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
