15-08-2018 Bootcamp YiQi

YiQi – Bootcamp

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Warm-up

2 Rounds

10 Standing Frankenstein’s

10 Baby Squats

10 Banded Pull-Apart

Mobility Test

Laying on Back

– Test Straight arms Over Head

– Test 90 Degree arms rotating toward the head

Skills & Strength

4 Rounds

30: Sec Max Effort DB Bench Press

Rest: 30 Sec

30: Sec Max Effort Ring Rows / Pull-ups

Rest: 30 Sec

Metcon

AMRAP 3min

Max Effort Wall Balls (Every Time you drop the ball 5 burpees)

Rest 1min

AMRAP 3min

Max Effort Push-ups (Every time you fail 5 box jumps)

Rest 1min

AMRAP 3min

Max Effort Wall Balls (Every Time you drop the ball 5 burpees)

Rest 1min

AMRAP 3min

Max Effort Push-ups (Every time you fail 5 box jumps)

Rest 1min

Posted in: WOD