Monday

CLASS PROGRAM

-butterfly pullup technique-

WZA 2018 event 7 -

Peak360 Push & pull - 20 min cap

40 pull ups

150m sled pull 160/110

20 chest 2 bar pullups

150m sled pull

10 bar muscle up

150m sled pull

scaled : 3 rounds - 20 pullups / 150m sled pull 100/70

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B.) 2011 Wodapalooza “Lift Big

1 min AMRAP tests

Min 0-1 : power cleans  

min 1-2 : rest

min 2-3 : front squats

min 3-4 : rest

min 4-5 : jerks

Rx : 225/155

Int : 175/115

Sc: 135/95

C.) Row 3k @ 85% 

D.) 3 rounds

21 cal ski

15 burpees

9 box jumps @ 30/24”