YHC 3 Year F3 Anny Q. Initially rolled this WO out at Tobacco Road a couple years ago. My take on 9 Rounds with Bruce Lee.
LOL…Does anyone even read these?
WARM UP
- SSH, x10 Cadence
- Mtn Climb, x10 Cadence
- Burpee, x10 Single
- Body Builder, x10 Single (Burpee with Plank Jack after Merkin)\
- Man Maker, x10 Single (Burpee with Merkin + L Arm Row, Merkin + R Arm Row)
MAIN EVENT
9 Rounds With Bruce Lee
a) 200 Meter Run
b) Diamond Merkin
c) Alt Jump Lunge (L&R =1)
d) Pull Up (if no bar, sub in Handstand Shoulder Taps, Cadence)
e) Toes To Bar (if no bar, sub in V-Ups)
f) Lateral Jump Burpee
g) BW Squat
Perform each in succession. 200 Meter Run is your “rest.” Run it at a pace that I would deem acceptable.
All exercises x10 Single, unless otherwise noted
Complete a through g = 1 Round
Goal = 9 Rounds
MARY
- WWII, x10 Single
- Flutter Kick, x10 Cadence
- LBC, x10 Cadence
- Box Cutter, x10 Cadence
- Heels to Heaven, x10 Cadence
- Hollow Hold – 1 Minute
Done
COT/BOM
Announcements
- Stay at home. Practice SSD
Name-o-Rama
BOM
- Stay at home. Practice SSD.
- Love those around you. Be good to your family, friends, community. Don’t be a hater.
Peace.
** A.B. Schwarzenbach