WZA Qualifier 18.4
16 minute AMRAP
Devil Press (50, 35lbs)
Alt. DB Step-ups (24, 20in)
2/2, 4/4, 6/6, 8/8, 10/10, etc
10/16/2018
Conditioning
12 min AMRAP
5 Power Snatch 115/75
5 Overhead Squat 115/75
15 Pull ups
30 Double Unders
Rest 3:00
1 Hang Snatch EMOM x 10 minutes, building
10/15/2018
Strength
5 Back Squats every 2:30 x 5 sets, building
Conditioning
10 min AMRAP
100m run
8 Burpee Box Jump 24/20
10/12/2018
3 rounds
3 minute AMRAP
20/15 Calorie Row
in remaining time:
14 Overhead Single DB walking lunge 50/35
7 Burpees over the DB
3 min rest
10/11/2018
Strength
2 Touch and go power snatch EMOM x 10 min, rest minute 6- building
Conditioning
8 min AMRAP
2 Power Snatch 95/65
2 Toes to bar
4-4,6-6,8-8..etc
10/10/2018
Dr Wheelo
Teams of 3
200/140 Calorie Bike
100 Hang Power Cleans (115/80#)
80 Thrusters (115/80#)
60 Squat Cleans (115/80#)
Cap 25 minutes
130/90, 60, 50, 40
10/9/2018
Strength
2 Strict Press EMOM x 8 minutes, building
Conditioning
12 min AMRAP
10 Burpee box jump over 24/20
15 KB swing 53/35
10/8/2018
Strength
3 Back Squats every 1:30 x 5 sets @80% across
Conditioning
30-20-10
Wall ball 20/14
Pull ups
12 min cap
10/5/2018
Teams of 2
2,000m/1,750m row (switch every 250)
125 DB Walking Lunges 50/35
1,000/750m row (switch every 250)
Cap: 22 minutes
10/4/2018
Strength
1 Thruster EMOM x 10 minutes building
Conditioning
3 rounds
1 min AAB Calories
1 min KB swing 53/35
1 min Jumping Squats
1 min rest
