210311

OLY | WEEK 11 | 03/07/2021
Every Min on the Min for 12 Min
2 Power Snatch

75-95-115-125-135-140-145-150-155-155-155-160x1

ENDURANCE | WEEK 11 | 03/07/2021
Row Version:
4 Rounds (Each Round is 8 Min including Rest)
2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)
90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)
1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)
30 Sec ON @ Sprint (5:30-6:00)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!

Round 1: 518+411+294+160 = 1383m, 1:48.5/500m
Round 2: 524+410+289+154 = 1390m, 1:47.9/500m
Round 3: 524+410+289+154 = 1377m, 1:48.9/500m
Round 4: 527+407+289+158 = 1381m, 1:48.6/500m
Total: 5,530m, 1:48.4/500m

Warm-up 10 minute row: 2365, 2:06.8/500m