ROW-WOD – 20190420
Apr
20
Short
10 x 1 min / 1 min easy
- Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.
Medium
6 x 1000m / 1 min easy
- Row six 1000 meter pieces. Row for one minute at light pressure between each 1000.
Long
3 x 21 min with rate increase / 4 min easy
- Row three 21 minute pieces. Row the first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30. Row for four minutes at light pressure between each piece.
