09-01-2019 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

4 Sets of ROWING Tempo Practice (8-10 minutes)

In Pairs 1:00 ON / 1:00 OFF (with the following stroke ratings):

– Set 1: 20 s/m (P1 goes & P2 Rests – Switch)

– Set 2: 28 s/m

– Set 3: 24 s/m

– Set 4: 32 s/m

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Sets:

AMRAP 13:

300/250m Row

:60s Front Leaning Rest

200m Run

12 Sandbag Step-ups (20/15kg)

*Rest 4 Minutes between Sets

Posted in: WOD