2019-2020 WZA Strong Workouts

Event 1

Day 1 / Thursday, February 20, 2020

Prescribed

3 Rounds:

1 Min Cal Row
1 Min Back Squat
1 Min Rest

Advanced
Rnd 1: 185, 125
Rnd 2: 225, 145
Rnd 3: 255, 165

Novice
Rnd 1: 155, 95
Rnd 2: 185, 115
Rnd 3: 205, 135

Event 2

Day 1 / Thursday, February 20, 2020

Prescribed

5 Rounds For Time:

5 Log STO
20 Russian KB Swings

Advanced
Log: 210, 130
KB: 124, 80

Novice
Log: 160, 110
KB: 106, 70

Event 3

Day 1 / Thursday, February 20, 2020

Prescribed

For Time:

50 DB Bench Press
*Ring Muscle-up/c2b penalty after every break

Event 4

Day 1 / Thursday, February 20, 2020

Prescribed

For Time:

2019 Repeat / Yoke Speed Ladder

260,
350,
440,
530,
620,
710,
800

Event 5 & 6

Day 1 / Thursday, February 20, 2020

Prescribed

For Time:

Top 10 Advanced Division

21-15-9 Assault Bike Cals
7-5-3 Stone to Shoulder

Men
175, 215, 250

Women
145, 160, 175