Performance Fitness Rowing WOD 8.25.15

10x100m w/ 1′ rest between

5000m with rate changes every 1000m: 22-26-22-26-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters […]

2015-08-24T11:04:38-04:00Rowing WODs|

Performance Fitness Rowing WOD 7.21.15

1,000m Time Trial for the record board.

Rest 5′

Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

Rotate between the two exercises for 5 sets each of 30″ on / 30″ off w/ 10″ transition time
Hollow […]

2015-09-02T16:13:54-04:00Rowing WODs|

Performance Fitness Rowing WOD 6.2.15

2,000m Row Time Trial

2-3-4-5-4-3-2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three […]

2015-06-01T07:32:47-04:00Rowing WODs|
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