Already in Guangzhou three months
Leaving Glasgow three years
I’m so touched you guys still remember me.
Now Miley is in New York and going to Japan.
Kyle Law is still in Glasgow.
I’m so proud of you two.
For all of my dearest friends, no matter where you live or work, I will company you all the time.
Leaving Glasgow three years
I’m so touched you guys still remember me.
Now Miley is in New York and going to Japan.
Kyle Law is still in Glasgow.
I’m so proud of you two.
For all of my dearest friends, no matter where you live or work, I will company you all the time.
C2自行车 WOD（1438）
短训 Short2分钟，3分钟，4分钟，3分钟，2分钟金字塔/2分钟轻松进行22分钟的金字塔自行车骑行训练，时间为2-3-4-3-2分钟，每个时间段完成后进行2分钟的调整骑行2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easyPre-set the monitor for 22 minutes. Ride five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of easy pedaling between the pieces.中训 Medium5*5分钟/3分钟轻松进行5次5分钟的自行车骑行训练，每次5分钟骑行训练结束后进行3分钟的调整骑行或休息5 x 5 min / 3 min easyRide five 5 minute pieces. Ride for three minutes easy between the pieces.长训 Long2*20000米/2分钟轻松进行2次20000米自行车骑行训练，每次20000米骑行训练结束后进行2分钟的调整骑行或休息2 x 20,000m / 2 min easyRide two 20,000 meter pieces. Ride for two minutes easily between the pieces.
短训 Short2分钟，3分钟，4分钟，3分钟，2分钟金字塔/2分钟轻松进行22分钟的金字塔自行车骑行训练，时间为2-3-4-3-2分钟，每个时间段完成后进行2分钟的调整骑行2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easyPre-set the monitor for 22 minutes. Ride five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of easy pedaling between the pieces.中训 Medium5*5分钟/3分钟轻松进行5次5分钟的自行车骑行训练，每次5分钟骑行训练结束后进行3分钟的调整骑行或休息5 x 5 min / 3 min easyRide five 5 minute pieces. Ride for three minutes easy between the pieces.长训 Long2*20000米/2分钟轻松进行2次20000米自行车骑行训练，每次20000米骑行训练结束后进行2分钟的调整骑行或休息2 x 20,000m / 2 min easyRide two 20,000 meter pieces. Ride for two minutes easily between the pieces.
C2划船机 WOD（1435）
短训 Short5000米划船每1000米改变桨频：22-26-22-26-22进行5000米的划船训练，桨频为1000米22spm，1000米26spm，1000米22spm，1000米26spm，1000米22spm5000m with rate changes every 1000m: 22-26-22-26-22Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.中训 Medium5*5分钟/2分钟轻松划行进行5次5分钟的划船训练，每次5分钟划船训练结束后进行2分钟的调整划行5 x 5 min / 2 min easyRow five 5 minute pieces. Row for two minutes at light pressure between each piece.长训 Long5*2000米的划船改变桨频22-24/2分钟轻松划行进行5次2000米的划船训练，桨频为500米22spm，500米24spm，500米22spm，500米24spm，每次2000米划船训练结束后进行2分钟的调整划行5 x 2000m rate change 22-24 / 2 min easyRow five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.
短训 Short5000米划船每1000米改变桨频：22-26-22-26-22进行5000米的划船训练，桨频为1000米22spm，1000米26spm，1000米22spm，1000米26spm，1000米22spm5000m with rate changes every 1000m: 22-26-22-26-22Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.中训 Medium5*5分钟/2分钟轻松划行进行5次5分钟的划船训练，每次5分钟划船训练结束后进行2分钟的调整划行5 x 5 min / 2 min easyRow five 5 minute pieces. Row for two minutes at light pressure between each piece.长训 Long5*2000米的划船改变桨频22-24/2分钟轻松划行进行5次2000米的划船训练，桨频为500米22spm，500米24spm，500米22spm，500米24spm，每次2000米划船训练结束后进行2分钟的调整划行5 x 2000m rate change 22-24 / 2 min easyRow five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.
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