WOD A
Coach review / demo rowing technique
3 x 1 min on / 1 min off intervals, alternating w/ partner.
Increase pace and stroke rate each minute:
1) 20-22 spm @ 60-65% effort
2) 24-26 spm @ 70-75% effort
3) 28-30 spm @ 80-85% effort
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Review setting up the rower for 500m count down and review WOD A pacing / strategy.
WOD B
6 X 500M ROW
Every 5 min x 6 sets: (30 mins)
Row 500m (at a fast but consistent pace)
Your score is your slowest time of any one 500m interval.
Partner up at start every 2:30, set up rowers for 500m countdown for each interval so you get a real time for each.
If you 500m/split time is over 2:15 then scale meters down to 450 or 400 to stay closer to 2:00ACCESSORY
3 rounds: rest as needed
6-8/side Single leg RDL’s @3,0,1,1 (hold KB or DB is opposite hand)
8-12 Ab-wheel rollouts
20-30 Russian twists (med ball or plate)
