Wednesday - WZA COOKOUT

CLASS PROGRAM

2018 WZA individual qualifier wod 7

“Muscle up sandwich” 

For Time:

90 Double-unders

70 Wallballs, 10ft, 20/14

50 Deadlifts 185/125

30 Muscle-ups

50 Deadlifts

70 Wallballs

90 Double-unders

Time-cap: 30 minutes

If unable to complete the entirety of the workout, the athlete will add :01 to the 30:00 time-cap for every missed repetition

————— 

B.)strength

 off knee high blocks

 -Snatch double

work to moderate double

Deadlift off blocks

Bar at knee - Work up to: 

moderate set of 7

C.) 4 rounds

12 Strict pullups w/ DB 50/35

16 DB OHS (8/8) 50/35

20 weighted back extensions w/ DB

D.) 10 rounds for quality 

4 sumo DL @ moderate

1 Turkish get up

E.)  barbell hamstring smash 

spend 20 mins with it set up on rig