Cool-down, loosen-up at end of leg day.

Loosen-up row after arm-day. Good power and slide speed at low stroke rate.

Intervals: 6 x (4:30 @ 25-26spm (hard-ish) plus 40 squats during 2:30 "rest")

warm-up

Pyramid: 5min each at 22-24-26-28-26-24spm = 7307m in 30min
(guest erger: Patrick Parks w. Melanie)

warm-up

warm-up (5min);
Intervals 8 x (4min@24spm, 1min@26), total 9740m (up from 9609m on 12Feb);
cool-down (10min)
HR 160+ bpm fo…

Easy-ish row after arm-day at gym.

Cool-down

1000m @ 24spm ; 500m @ 26spm ; 250m @ 28spm ; 250m @ 29spm (trying for 30)

Recovery between pieces

1000m @ 22spm ; 1000m @ 25spm ; 1000m @ 22spm ; 1000m @ 26spm ; 1000m @ 22spm. (C2 WOD)

Warm-up

easy row to loosen-up after leg weights day

(warm-up first) Steady 24spm, up to 26spm for 1min every 5min.
HR 160+bpm for 20min.
9609m for final 40min.

10min@1krp+15 (2:06 splits); 10min@1krp+10 (2:01); 10min@1krp+15(2:06); 5min cool-down. 20min at HR 160bpm minimum.

warm-up

cool-down

90/60/30 x5 (part 2)

90/60/30 x 5 (part 1) FASTEST part 1 to date.