ROW-WOD – 20190224
Feb
24
Short
2 x 2000m @ 26 spm / 4 min easy
- Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.
Medium
5 x 5 min / 2 min easy
- Row five 5 minute pieces. Row for two minutes at light pressure between each piece.
Long
3 x 5000m with rate changes every 1000m: 24-22-24-26-24 / 3 min easy
- Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm. Row for two minutes at light pressure between each piece.
