Rowing WOD:

500m @32 s/m (2k-1)

2min rest

1k @30 (2k)

4min rest

2k @28 (2k+2 to 2k+4)

Elite rowing and fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed and endurance.  Attack the first piece and get used to going faster.  Imagine you are going to pull that split for your next race.  Catch your breath and then focus on being efficient and powerful at race pace for 1,000m at a lower stroke rating of 30s/m.  After another good rest, work on mental toughness and endurance over 2,000m as you get used to the time required for complete focus during a race.

If you’re interested in joining us on the water learning to row and race in sculling shells be sure to register here!  

Here are the details:

June 9 – July 16
Days/Times
◦ Tuesday 6:45 PM – 8:15 PM
◦ Thursday 6:45 PM – 8:15 PM
Limit
10 participants

Post your average splits to comments.