2019-2020 WZA Miami Adaptive Workouts
Pump Sesh Triplet
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
3 Rounds For Time:
2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
Shark Bait
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
For Time
40 HR Push ups
20 db-ball over shoulder 70/35
500m ski Erg
into 3rds
10 D-ball Sh OH Sh
10 Dball over sh. 70/35
Time Cap: 20 min
For Time
40 Pistols
20 db-ball over shoulder 100/50
300m swim
into 3rds
10 pistols
10 Dball over sh. 100/50
Time-cap: 20 Minutes
For Time
20 Push ups
20 db-ball over shoulder 50/20(menball)
300m ski Erg
into 3rds
10 D-ball Sh OH Sh
10 Dball G2 over sh. 50/20
Time-cap: 20 Minutes
For Time
60 Air Squats
20 db-ball over shoulder 70/35
150m swim
into 3rds
10 D-Ball Squats
10 Dball over sh. 70/35
Time-cap: 20 Minutes
Down Up
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
12-9-6-3
Db Deadlift 70/50
floor to box transfers 20″
12-9-6-3
Deadlift (275/155)
bar facing Burpee
12-9-6-3
Db Deadlift 50//20
floor to Plate transfers
12-9-6-3
Deadlift (185/125)
Burpees
Celebrate Life
Winning Result
- Team Gowod: 10:51.87
- Team BPN: 11:13.88
Overview
3 Rounds For Time:
2/1 Legless Rope Climb (15ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
2/1 Rope Climbs (15ft)
15 DB Bench Press (40, 25lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
3/2 Rope Climbs (15ft)
15 DB Bench Press (60, 40lb)
9 DB Thrusters
Time-cap: 8 Minutes
3 Rounds For Time:
5 Rope Pulls
15 DB Bench Press (35, 20lb)
9 DB Thrusters
Time-cap: 8 Minutes
