WOD Blog
 | Thu, Nov 16 2023 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 260113 on Jan 13, 2026 (45 days ago) |
231116(Time, Rx2, Rx3) Rx For time: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m INTERMEDIATE Same as Rx’d Rx3/BEGINNER For time: Row 200 m – Rest 1:00 Row 400 m – Rest 2:00 Row 800 m – Rest 4:00 Row 400 m – Rest 2:00 Row 200 m ____________________________________ INTENDED STIMULUS Sub 20:00. Change of pace after yesterday's long, steady-state triplet. Rowing intervals that build and then decline in length. Athletes should target roughly 1k pace in the first three intervals, and then try to reduce the pace by :05 each of the remaining intervals.
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