28-09-2017

YiQi – Bootcamp

Warm-up

Septmeber Challenge

OR

AMRAP – 6 Minutes

5 Burpee Broad Jumps

10 Hip Bridges

10 Air Squats

5 Hip Pops

Skills & Strength

8 Rounds:

:20 Russian Kettlebell Swings

:10 Rest

:20 Bicycle Crunches (flutter kicks)

:10 Rest

Buy-out: then immediately-

20 KB Swings

*each time you rest, 3 burpee penalty

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 12 Minutes

40 Single Unders

4 Pull-Ups

8 Hanging Knee Raises/Knees to elbows

12 KB Swings
– Aim for jumping pull-ups

– Thighs must lift to parallel for Hanging Knee Raises

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)

Posted in: WOD