1x1 intervals

V1:00/1:00r...7
1234321 with matching rest

1' row with 1 min rest x7

1'2'3'3'2'1' with 2 min rest

1 min row with 1 min rest x 7

123321 row with 2 min rest

1 min row x 1 min rest x 7

123321 ladder workout with 2 min rest

1 min row x 1 min rest for 7 rounds

123321 pyramid 2 min rest

Just row

Ladder workout
1'2'3'4'5 with 2:00 rest

1'2'3'3'2'1' with 2 min rest
Pyramid

4x2:00 with 2:00 rest

1 min row, 2 min rest x 7

Interval workout ladder
1 min row, 2, 3, 4, 3, 2, 1 with 2 min rest between

Total meters for wod

4x4:00 w/ 4:00 rest
1058
1076
1082
1059
r 74

3x1000
3:47.3
3:44.6
3:48.4

4x500
149.8, 148.6, 148.3, 146.7

Mask 4x500
44.7,46.5,43.3,44.0