ROW-WOD – 20190415
Apr
15
Short
6 x 500m / 1 min easy
- Row six 500 meter pieces. Row for one minute at light pressure between each 500.
Medium
10,000m with rate changes every 2000m: 26-24-22-24-26
- Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 26 spm, 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, and 2000 meters @ 26 spm.
Long
5 x 2000m rate increase 20-26 / 2 min easy
- Row five 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.
