Metcon
Because we have only 2 rowers, we will rotate the class if we have 3 or more ppl.
If we have 3 or 4, 2 ppl start with Metcon A and other 2 start with Metcon B. If we have 5-8 in one class, a half of the class will start with Metcon A, and the other half start with Metcon B.
If we have 3 or 4, 2 ppl start with Metcon A and other 2 start with Metcon B. If we have 5-8 in one class, a half of the class will start with Metcon A, and the other half start with Metcon B.
A: Metcon (AMRAP – Reps)
10 rounds of
1min Rowing for kcal
15sec rest
30sec Shoulder press 95/65
15sec rest
1min Rowing for kcal
15sec rest
30sec Shoulder press 95/65
15sec rest
Post total calories rowed and shoulder press reps competed for the score
(20min)
If we have 3-4 athletes in this group, 2 people will start from 1min Rowing, 2 others start from 15sec rest
If we have 3-4 athletes in this group, 2 people will start from 1min Rowing, 2 others start from 15sec rest
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Burpees
25 Double Unders
10 Burpees
25 Double Unders
5 Double under attempts if you don’t have DU.
