Row Intervals 
6 mins start @ r20 👆1-2 spm every 1 min
5 mins start @ r22 👆 1-2 spm every 1 min
4 mins start @ r24 👆 1-2 spm every 1 min
3 mins start @ r26 👆 1-2 spm every 1 min
2 mins start @ r28 👆 1-2 spm every 1 min
1 min hold r30+ for the duration

Rest 1 min between intervals

Today's WOD was 6/5/4/3/2/1 minutes with 1 minute rest. I borrowed the format from a DH workout called Rapid Descent. There you get a full 1:45 rest between intervals. Aim to get faster with each shorter interval. 

Row Series XII - Event 2 "The cROWn" 
Row 6 minutes
Rest 3 minutes
Row 6 minutes
Rest 2 minutes
Row 6 minutes
Rest 1 minute
Row 6 minutes
Rest 30 seconds
Row 6 minutes

Scores:
2A: Total Distance [6822m]
2B: Distance in last 6 minutes [1409m]

Tried to hold 2k plus 15 (or slightly better) for each of the first four intervals, wanting to leave something in the tank for the last interval. Kept the rate a bit higher than I might for a 30-minute piece knowing I had some built in breaks. 

Timed Intervals

5x6-minute intervals, as follows:

1min @ r20

4min @ r26

1min @ r20

Rest 1min and repeat for 5 total rounds

Woof...5x6mins is no joke. Did not have a target pace in mind, but wanted to stay consistent from round to round. 

30/30 Intervals on C2 Rower 

10 minutes 30 seconds on, 30 seconds off
Open pace and rate
Average Rate: 37
DF: 99
Average Pace: 1:52.6

Try to match or exceed your pace from the first round in each subsequent round. Your start is so important in a workout like this. Practice your sprint start for moments like these. 

For Time: 
80 calorie row | 20-24 SPM
Rest 2:00
60 calorie row | 26-30 SPM
Rest 1:30
40 calorie row | Open SPM
Rest 1:00
40 calorie row | Open SPM
Rest 1:00
60 calorie row | 26-30 SPM
Rest 1:30
80 calorie row | 20-24 SPM

Pacing: Reach

Score: 25:44.5 (2:11.5/500m average)

Row Series VII - Event 2 - Dirty Resting

Row 5,000m

Rest 8 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
 
Scores:
2A: 5,000m time (22:45.5)
2B: Slowest 1,333m time (5:53.1)

I don't know how to program a monitor anymore 😞 I entered the wrong rest time following the 5000m (4 minutes instead of 8) so I reset for the 1333m intervals. I paced the 5000 and the first 1333 a little more than I should have, but overall happy with this effort. 

Two sets of: 
5X 1:00
Rest 1:00
Rest 10:00 between sets

Each set as follows: 
Rep 1 @ 24 s/m
Rep 2 @ 26 s/m
Rep 3 @ 28 s/m
Rep 4 @ 30 s/m
Rep 5 @ MAX s/m

Pacing suggestions: 
Target 2K + 4-6 seconds (or faster) to start at 24 rate
Increase pace by at least 2 seconds on from the previous rep with each rate increase. See if you can be faster on set 2.

Notes: 1-minute repeats are tough, but these rate-restricted sets are about as fun as you can make them. Push that starting rep as much as you want...just make sure you can increase pace throughout the set. Happy with how this turned out. Nudged the drag up to 125 for these sprints. Focus was on locking in to stroke rate and pace on the first set and then letting it rip for the remaining intervals holding the target stroke rate. 

In as few sets as possible:
150 GHD Situps
-Anytime you break, perform 9 calories on the rower (incl. 0:00)

Notes: Row was approx. 1350m and 5:20 on the C2.  It took 9 sets to get to the 150 situps.

Gymnastics Conditioning
6 Strict HSPU
Rest 1:00
5 Strict HSPU
Rest :45
4 Strict HSPU
Rest :30
3 Strict HSPU
Rest :15
3 Strict HSPU

Conditioning
3 RFT:
120 Singles
30 Alternating Pistols
30 Calorie Row

Midline (Anterior)
8 x :20 on / :20 off
Hollow Hold

Midline (Posterior)
3 x 1:00 on / 1:00 off
D-Ball Hold (75)

Notes:
1: Head to 20-lb sand bell. Last round was supposed to be 3 HSPU, I didn't read and assumed this was same as last week.
2: Pistols were broken into 2 sets -- 16/14 each round. Row was between 1:38 - 1:40 each round and 431-438m.
3: This was TOUGH. Rx'd called for tabata timing (20/10), dropped early on rounds 5&7
4: Held all 3 sand bells at same time for 75lb weight. This was not enough of a challenge.

21-15-9-9-15-21 reps for time of:
Calories Rowed
HSPU
Pistols (Alt Legs)

Note: 21's were broken on both HSPU & Pistols. 15's and 9's were UB both exercises, both rounds. Details of row as follows:

21 Calories	306m	1:09 seconds
15 Calories	222m	0:50 seconds
9 Calories	137m	0:30 seconds

50 Calorie Row
25 Deadlifts @ 155lbs
100 Double Unders
Row 25 Calories
15 Deadlifts @ 155lbs
50 Double Unders
Row 15 Calories
10 Deadlifts @ 155lbs
25 Double Unders

Subbed 2:1 singles for double unders
Row was approx. 1350 meters