2012-2013 WZA Miami Workouts

Workout 1 – Triple Clean Complex

WZA Miami

Elite Division

FOR TIME:

3 Hang Cleans
3 Front Squats
3 Shoulder to Overhead

*Tie-breaker – First attempt load

Workout 2 – Alternate

WZA Miami

Elite Division

For Time:

21-15-9

Handstand Push-Ups (Women: 15-12-9)
Overhead Squats (155/105lb)
Buy-out: 100 Double-Unders

Workout 3 – Triathlon

WZA Miami

Elite Division

FOR TIME:

600m Paddle Board
5000m Watt Bike
100 Double-Unders

Workout 4 – Nasty Little Chipper

WZA Miami

Elite Division

FOR TIME:

30m Burpee Broad Jump
25 Calorie Row
20 Toes To Bar
15 Burpee Pull-ups