Warm-ups

Long Steady State
4x15min w 2min r
2:17.4 @22
2:16.5 @23
2:15.2 @23
2:14.4 @23

22-24 Stroke change every 2:30<…

3 x1K with warm-up and cool-down

3 x1K with warm-up and cool-down

15min WU
3@1000m with 4min r
15min CD

500M avg
2:02.6 @30
2:04.1 @29
2:02.0 @31

Speed Endurance Row
2k segmented
15 min Warm up @ 2:25
1500 meters @ 2:05 @ 28spm
30seconds rest
500 meters @ 1:57 @…

Road and resistance band Wednesday.
15min Row
Followed by Resistance band workout. Magic 500 reps using 10 exercises

Speed Row workout
2(4x1 with one min off)
15 Warm-up
5 minutes between work sets
5 min cooldown

Long Steady 25min by KREW/LiveRowing

Long Steady 25min by KREW/LiveRowing

5min by KREW/LiveRowing

Resistance Bands and DS legs FIRST

8 x 4 min with
1 min off
22-23
Avg 2:14 @ 22
Best 2:12 first was worth at 2:20…

10m Wu
5x9min 90 off
Stroke 20, 22 24 22 24

15 mi wu with 4 X 10 hard pulls
2(10x40) 60r
10m paddle between
5m cd

At Lookout Rowing, drag 114
Warm-up
2k segmented 8:18
10 min tow
2k segmented 8:17
10 min cool down

Segments w…

WOD of the Day

4 X 4 min with 2 min rest
863 2:19 20spm
896 2:13. 21
905. 2:12 22
919. 2:10 24

WOD 1 HARD 3.SOFT,.2 H 3S, 3H 3S ....15 H 3S THEN REVERSE. TOWARD THE TOP NEEDED TO TAKE EXTRA RECOVERY STOKES

30 SECONDS HARD - 30 SECONDS SOFT Drag 116

warmup

WOD OF THE DAY. MODERATE.

20 sets of 2 minutes
Alt between 24 and 26 strokes
10r between sets

Matrix Rower
LA…