10-01-2019 Bootcamp YiQi

YiQi – Bootcamp

View Public Whiteboard

Warm-up

With a partner:

20 Reverse Lunge Med-Ball Chest Passes

20 Mountain Climbers

Skills & Strength

Skill Practice:

– Reverse Lunge w/ Chest Pass

– Single-Arm Delt Raise

– 2xDB Squat Jumps (slow it down, focus on power up)

– 2xKB Deadlifts

Metcon

Metcon (No Measure)

3 Stations (:40s Work / :20s Rest)

Med-Ball Station (9:00):

– Reverse Lunge and Chest Pass (wall)

– Sit-Up & Throw

– Cleans

x 3 Rounds

DB Station (9:00):

– Single-Arm Alt Delt Raises

– Single-Arm Curl & Press

– 2xDB Squat Jumps (farmer position)

x 3 Rounds

KB Station (9:00):

– 2xKB Deadlifts w/ :03s Negative

– 1 Push-up + 5 Mountain Climbers w/ hands on KB’s

– 5m Lateral Shuffle (place KB 5m apart)

x 3 Rounds

Posted in: WOD