08-08-2018 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

Buy-in: 3-way Hip Stretch

1 Round:

20 Jumping Jacks

10 Air Squats

10 Scap Pull-ups or Ring Rows

5 Air Squats @ 14X1 tempo

Skills & Strength

E90s x 4 (12 minutes):

Station 1 – Front or Goblet Squat x 4-5 reps @ 14X1 tempo

Station 2 – Strict Pull-ups/Chin-ups x 5-10 reps (sc: band or negatives)

Metcon

Metcon (Time)

For Time:

In Partners Row 3000m

P1 – 300m Row

P2 – AMRAP of:

4 Push-ups

8 Box Jumps

12 Sit-ups

*Switch every 300m
Row :02-:04 seconds faster than your 1km (500m pace)

Posted in: WOD