WOD NOTES
Developing rowing technique.
Today we will be using some simple drills during the warmup.
We will use the power curve on the PM5 monitors.
More information and details in class today.
All levels
5 minute Row warm up
1 min = leg only
1 min = leg and hips only
1 min = full stroke @20-22 SPM
1 min = full stroke @22-24 SPM
1 min = full stroke @24-28 SPM
With a partner for max meters
1 min Row
1 min Rest
2 min Row
2 min Rest
3 min Row
3 min Rest
2 min Row
2 min Rest
1 min Row
1 min Rest
Keep the SPM between 26-32 and a RPE of 75-85%
