Freshmen–using the instruction from class on rowing …
Row: 250m – 500m – 1000m – 500m – 250m
Rest between rows for the same time the row took. E.g. after a 50-second 250, rest 50 seconds before starting the 500.
Damper setting must be on 1. Do not strap your feet in.
Really strive to keep back straight throughout, letting hips do the work rather than quads.
1:00-2:00-4:08-1:54-0:57-total 18:11
Great wod
250 — 1.13
500 — 2.16
1000–4.36
500–2.14
250–103
Going without straps made it interesting, I started it and almost flew off the machine, a good change of pace.
1:04; 2:12; 4:25; 2:08; 1:00
I think my time got shorter because I finally got used to not being strapped in. Wow, that sure made it harder. Nice and sweaty afterward!