Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday

Warm-up

3:00 Bike (EZ → MOD → HARD)
Then…

AMRAP x 5 MINUTES
10 Alt. Lunges
5 Controlled Shoulder Kips (keep the swing tight)
10 Med Ball Ground 2 OH
5 V-ups or Tuck-ups

Then...
2:00 Additional Squat Prep...
10 Bootstrapper Squats (slow and controlled)
:30 Bottom of Squat Hold (open ankles, hips, quads)
10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

Metcon (Time)

WZA ONLINE QUALIFIER
Week 2

FOR TIME*
150 Wall Balls (20/14)|(14/10)**
75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.
**10'/9' for M/F

WZA Adjusted Version:

FOR TIME
100 Wall Balls (14/10)
50 Butterfly Weighted Sit Up (14/10)

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.
**10'/9' for M/F

Whiteboard:

Friday, August 30, 2019

Male Clients