02-10-2017

YiQi – Bootcamp

“Mechanics, Consistency, Intensity”

Warm-up

AMRAP in 6 Minutes:

30 Jumping Jacks

5 World’s Greatest Stretch

10 High Plank Triangles

15 PVC Pass Thrus

Gymnastics

Skill Session (5 min review and practice)

Jumping Negative Pull-Ups (aim to hold 3-6 seconds all the way down)

EMOM 8 Minutes:

4 Jumping Negative Pull-Ups

Metcon

Metcon (No Measure)

EMOM – 16 Minutes

Min 1 – 12cal/10cal Row

Min 2 – 6 Burpees over Rower

Min 3 – 15 Wall Balls

Min 4 – 20m Farmer Carry
– Complete each movement within the minute; then rest the remaining time in the minute

Posted in: WOD