01-11-2017 BC

YiQi – Bootcamp

Warm-up

(0:00 – 10:00)

2 Rounds:

20 Penguin Jumps

10 Baby Squats (holding toes)

5 Walk outs (standing inch worms)

5 Super Mans

Metcon

Metcon (AMRAP – Rounds)

(10:00 – 25:00)

10 minutes of work, at a steady pace, for quality:

10 KB Swings

1 Wall Walk Hold (ME)

10 Wall-Balls / Med-Ball Thruster

1 Bar Active Hang (ME)

10 Plate Overhead Reverse Lunges (15kg/10kg)

1 Plate Overhead Squat Hold (ME)
ME = Max Effort; meaning hold as long as possible

*Rest 5 minutes after 10 min of work

Metcon (Time)

(25:00 – 40:00)

For Time

27-21-15-9:

Jumping Squats

*100m Run after each Round

Posted in: WOD