Thursday October 8
Thursday, October 8WOD
10 min row warm up @ 50-100% efforts
(sprint for 15 sec @ 100% effort every 2 min, rest of time at 50% working on pace/stroke)
http://library.crossfit.com/premium/video/AgainFaster_CFNE_RowingFast.mov?e=1254678871&h=06af1b2e79767ed964e68b8f9c0c65c7
determine pace X = 1/2 your best 1K row time + 7 sec
(ex. if my best 1K is 3:10, 1/2 = 1:35 + 7 sec = 1:42 which equals X pace)
1K row @ X pace
2 min rest
800 m row @ X pace
1:45 rest
600 m row @ X pace
1:30 rest
400 m row @ X pace
1:15 rest
200 m row @ X pace
3 min rest
5 min recovery row
Posted by Jean on 10/07 at 06:29 PM
Most recent comments
the above link is for a cf journal article on rowing technique. check it out if you have a journal subscription, if you dont have a journal subscription you should get one and check it out
Posted by conor on 10/08 at 11:47 AM
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