ROW-WOD – 20190323
Mrz
23
Short
12 x 250 m / 45 sec easy
- Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.
Medium
10,000 m with rate changes every 2000 m: 22-24-26-28-24
- Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.
Long
3 x 5000 m / 2 min easy
- Row three 5000 meter pieces. Row for two minutes at light pressure between each piece.
