Wednesday - 9/6/17

CLASS PROGRAM

WZA 2016 wod remix

A.) total weight lifted

B.) wod for time

3 Clusters @ max

1000m run

2 clusters @ max

300 double unders

1 cluster @ max

10 rope climbs

*cluster can be dropped in between reps. If you fail any rep, you can reset and try again. Need to hit the amount of total reps at a certain weight for the weight to count.

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C.) OLY

clean + jerk

(1+1) x 5 sets @ 70-80%

Clean deadlift

1 reps x 3 sets @ 92% of clean deadlift

Front squat

1repx3sets @ 88-90%

D.) gymnastics - lower movement

www.HYPEgymnastics.com for this weeks programming

E.) accessory

5 rounds

30 sec each arm - 1 arm pause OHS KB hold, sotts press from arm to arm in transition.

2 skin the cats

-rest as needed