Call Us: (772) 584-3745

January 12, 2018

11
Jan

January 12, 2018

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
In a 4 minute window:
10 Power snatch RX+ 175/115; RX 135/95; Master55+ 105/65

Rest 3 minutes

In a 3 minute window:
12 Power snatch RX+ 155/105; RX 115/75; Master55+ 75/55

Rest 3 minutes

In a 2 minute window:
15 Power snatch RX+ 135/105; RX 95/75; Master55+ 65/55

PRESSING & PULLING STRENGTH
3 sets of:
10 alternating dumbbell floor press
7 (Each arm) Landmine row or dumbbell row

WZA Starts Today!

Check out information, including workouts and live scoring at: https://www.thewodapalooza.com

Go McKenzie!

Leave a Reply