Friday, September 6, 2019

Friday, September 6, 2019

“ WZA ONLINE CHALLENGE WORKOUT 5/6 ”
On a 15:00 Minute Clock
For Time, 21-15-9:
Thrusters
Calorie Row
Burpee Over Rower

With the remaining time,
Directly into:
1 Rep Max Clean and Jerk

**If the 21-15-9 is not completed within 12 minutes, continue to the 1RM C&J**

Rx: 95#, 65#
Scaled: 65#, 45#

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Saturday, June 15, 2019

Saturday, June 15, 2019

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)


“ SWEAT ”
Teams of 2:
0:00 – 10:00 – 1 Mile Team Run (1600m), Max Wallballs
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Team Run, Max KBS
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Team Run, Max Machine Cals
* Athletes may start scoring reps as soon as either of the athletes enter the building *

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Monday, November 6, 2017

Monday, November 6, 2017

“Power Down”
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (115/80)
12/9 Calorie Row, 12 Power Snatches (115/80)
9/7 Calorie Row, 9 Power Snatches (115/80)

Rest 5:00

“Power Up”
AMRAP 5:
60 Double Unders, 15 Power Clean and Jerks (115/80)
45 Double Unders, 12 Power Clean and Jerks (115/80)
30 Double Unders, 9 Power Clean and Jerks (115/80)

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