Wednesday - WZA QUALIFIERS 2019

CLASS PROGRAM 

-double under warm up

-efficiency burpee over bar warm up

WZA TEAM QUALIFIER 19.9

4 rounds - for max reps

3 mins : 

60 double unders

16 DB/KB box step overs 50/35

ME bar facing burpees

1 min : 

rest

INT : 35/20

Sc : 1x 35/20

————— 

B.) strength  

clean doubles from above knee blocks

7 sets @ 65-75%

Clean pull doubles from above knee blocks 

4 sets @ 90-100% 

Seated box jump, from 18” box

-work to as high as possible

seated box jump, from 12” box

-5x5 @ 80% of height above

C.) 4 rounds  

50 double unders

40’ hand stand walk* (20’/20’)

* if you do not complete a turnaround and do 40’ unbroken. Complete 5 burpees and 5 strict pullups once Hand stand walk is completed.