December 7, 2019

Aerobic Capacity Week 8

Aerobic Capacity Warm-Up
EMOM x 12"
A. Row (feet out/strapless)
B. Banded Good Mornings
C. 0:30 Bar Hang
D. Backward Lunges
Metcon (Distance)
Anaerobic Endurance
"Golf" Rowing
Row for 1:00
Rest for 1:00
13 holes

Men Scoring breakdown
Eagle (-2) = 310m or more
Birdie (-1) = 265-309m
Par (0) = 230-264m
Bogey (+1) = 200-229m
Double Bogey (+2) = 0-199m

Women Scoring breakdown
Eagle (-2) = 260m or more
Birdie (-1) = 225-259m
Par (0) = 200-224m
Bogey (+1) = 165-199m
Double Bogey (+2) = 0-164m

Metcon (Distance)
Aerobic Endurance
1:00 at 18 spm
1:00 at 21 spm
1:00 at 24 spm
1:00 at 27 spm
1:00 at 30 spm
1:00 at 27 spm
1:00 at 24 spm
1:00 at 21 spm
1:00 at 18 spm

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282