ROW-WOD – 20190329
Mrz
29
Short
3 x 3 min / 2 min easy
- Row three 3 minute pieces. Row for two minutes at light pressure between each piece.
Medium
3 x 2000m rate increase / 4 min easy
- Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
Long
3 x 5000m / 6 min easy
- Row three 5000 meter pieces. Row for six minutes at light pressure between each piece.
