10-04-2019 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

Skills & Strength

In 8:00 get through 3-4 Rounds:

A1 – 3-5 Strict Pull-Ups w/ :03 hold at top (use band if needed)

A2 – 10 DB Russian Twists

Scaled:

A1 – Max Effort Chin-Over Bar Hold (use band if needed) + :15s Active Bar Hang

Metcon

Metcon (Time)

Partner MetCon

3 Rounds For Time:

400m Med-Ball Run (share med-ball, run together)

40 Wall-Balls

30 Med-Ball Sit-ups (alternating, pass the ball each rep)

20 Pull-ups (Buddy Pull-ups/Banded/Jumping)

*Divide reps as needed

Posted in: WOD