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ACF WOD: 6.15.16 “Row Wod”

ACF WOD: 6.15.16 “Row Wod”

Alternate with your partner after each round of rowing:

Advanced:

  • Pull a sub- (1:25/1:40) 500-m pace for as long as possible
  • Pull a sub- (1:30/1:45) 500-m pace for as long as possible
  • Pull a sub- (1:35/1:50) 500-m pace for as long as possible
  • Pull a sub- (1:30/1:45) 500-m pace for as long as possible
  • Pull a sub- (1:25/1:40) 500-m pace for as long as possible

Beginner:

  • Pull a sub- (1:45/2:00) 500-m pace for as long as possible
  • Pull a sub- (1:50/2:05) 500-m pace for as long as possible
  • Pull a sub- (1:55/2:10) 500-m pace for as long as possible
  • Pull a sub- (1:50/2:05) 500-m pace for as long as possible
  • Pull a sub- (1:45/2:00) 500-m pace for as long as possible


The 500-m pace you choose is intended to be maintained for 0:20-1:30, depending on your rowing ability. Use this as a guide for choosing an appropriate pace for each round. Use a sprint start, a few short and fast strokes to get the fly wheel going. Try to match or beat your partners time during each round.


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