ROW-WOD – 20190319
Mrz
19
Short
7 x 1min @ 26 spm / 30 sec easy
- Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.
Medium
3 x 2000 m / 2 min easy
- Row three 2000 meter pieces. Row for two minutes at light pressure between each 2000.
Long
4 x 10 min with rate increase / 4 min easy
- Row four 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.
