Press based on 90% of 1RM
@80% x 3 (95lbs.)
@85% x 3 (100lbs.)
@90% x AMRAP (105lbs. x 5)
MetCon
100M Row / 45sec Rest / 200M Row / 45sec Rest / 300M Row / 45sec Rest / 400M Row / 45sec Rest / 500M Row / 45sec Rest / 400M Row / 45sec Rest / 300M Row / 45sec Rest / 200M Row / 45sec Rest / 100M Row
Posted in Press, Rowing Intervals
200M Row / 90 sec Rest / 400M Row / 90 sec Rest / 600M Row / 90 sec Rest / 800M Row / 90 sec Rest / 1000M Row / 90 sec Rest / 800M Row / 90 sec Rest / 600M Row / 90 sec Rest / 400M Row / 90 sec Rest / 200M Row
Total Time = 31:39
Rowing Time = 19:39 (5000M)
Posted in Rowing Intervals
10 Rounds of: 500M Row & 2:00 minute Rest
Averaged 1:52.7.
Posted in Rowing Intervals
200M (0:41.3) / 1:30 Rest / 400M (1:28) / 1:30 Rest / 600M (2:14) / 1:30 Rest / 800M (3:01) / 1:30 Rest / 1000M (3:45) / 1:30 Rest / 800M (3:06) / 1:30 Rest / 600M (2:16) / 1:30 Rest / 400M (1:30) / 1:30 Rest / 200M (039.3)
Total Time (Row & Rest) = 30:54
Posted in Rowing Intervals
