All Levels
10 minute Mobility:
Address your individual needs and specifics to rowing
Rowing prep:
2 minutes steady state @20-22 SPM
15 seconds @30 + SPM
1 minute steady state @24-26 SPM
30 seconds @30 + SPM
1 minute steady state @28-30 SPM
45 seconds @race effort
ROW’D ROYALTY WOD 1:
6 x
1 minute Max meters
30 seconds Rest
Score is:
1a) interval 1 and interval 2 together
1 b) all intervals added together
In larger class stagger the start and cheer on your friends!!
Max Effort on this one!!
10 minutes:
Mobility and cool down
