13-07-2018 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

Review Rowing Technique & Strokes Per Minute

Skills & Strength

*Partner Conditioning*

7 Rounds (1 min work / 1 min rest)

Round 1 – Row @ 18 spm

Round 2 – Row @ 20 spm

Round 3 – Row @ 22 spm

Round 4 – Row @ 24 spm

Round 5 – Row @ 26 spm

Round 6 – Row @ 28 spm

Round 7 – Row @ 30 spm

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

3-6-9-12-15-18

Push Press

Pull-ups/Ring Rows

Sit-ups

Posted in: WOD