03-12-2018 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

In Pairs:

2-3 Rounds Each:

P1 – 1 Rounds

6 DB Front Squats

5 DB Push Press

4 DB Thrusters

P2 – Downward Dog and Banded Pull-aparts

Skills & Strength

For Quality & Time:

7-6-5-4-3-2-1

Unbroken Strict Pull-ups / Banded Pull-ups

Weighted Push-ups / Perfect Push-ups (elevated if needed)

Metcon

Metcon (Time)

Teams of 2:

One works at a time, alternating movements

4 Rounds:

7 DB Thrusters

7 Jumping Pull-ups / Ring Rows

7 Burpees

*300m Run Together*

4 Rounds:

6 DB Thrusters

6 Jumping Pull-ups / Ring Rows

6 Burpees

*300m Run Together*

4 Rounds:

5 DB Thrusters

5 Jumping Pull-ups / Ring Rows

5 Burpees
Example:

P1 does 7 DB Thrusters, then P2 does 7 Jumping Pull-ups, then P1 does 7 Burpees (that’s 1 Round)

Notes:

It should take you maximum 5 minutes to complete 4 Rounds with your partner. Run under 2 minutes or scale distance.

TIME CAP 20 Minutes

Posted in: WOD