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ROW-WOD – 20190415

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  • ROW-WOD –...

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.
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