Dynamic Mobility, Activation & Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds
Gymnastic Skills & Drills
One set of:
Arch Under Bar Jump to Support x 8 reps
Rest 60 seconds, then. . .
Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing
+ Air Chair Swing x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1 rep (or Bar Muscle-Up Attempt)
Option 2 – (If you have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Target Reach Swing + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps
55+:
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support
x 6-8 reps
*Use a bar/box height that will make this as challenging as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Target Reach Swing x 3 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps
x 10 reps
Interval 2 – Muscle-Up Bar Pulls x 6 reps
2019 WZA Workout Qualifier 4
For time:
150 Wallballs (20 lbs to 10′ target; 14 lbs to 9′ target)
75 Toes-to-Bar
Perform in any order, until completion of total work.
Alternate/Scaled Version:
For time:
100 Wallballs (20 lbs to 10′ target; 14 lbs to 9′ target)
50 Weighted Butterfly Sit-Ups
Perform in any order, until completion of total work.
20:00 Time Cap
If you do not want to perform the WZA Qualifier workout, then please complete the following:
35-54:
Two rounds for time of:
50 Calories Assault Bike
800 Meter Run
25 Toes-to-Bar
55+:
Two rounds for time of:
40 Calories Assault Bike
800 Meter Run
20 Toes-to-Bar
Wza 13.13min would of been faster if I didn’t have to stop to add it all up.
DONE ON 9/2/19 AS AM SESH
DMA
BMU PRACTICE
WZA 4 = 17:02, 10 RDS OF 15 WB + 7 T2B THEN 5 T2B
Warm up complete
BMU exercises complete
I opted to do 100 wall balls and 50 weighted sit ups with 10 lb wall ball in each 10:01
DMA and crossover symmetry done
BMU drills done.
Sore and could not motivate myself mentally to do WZA
Swam 2200 yds instead
#4 had to scale ttb to push ups 11:20
Gymnastic Skills & Drills – Done
WOD
RFT (35-54)
50 Cal Row
800 m Rim
25 T2B
I had to Run upstairs at the gym to use the Treadmill. So my timing was 21:36
Modified metcon 2 rnds:
800 run. hilly
x15 150# sb over shoulder
25 ttb
16:11
11:20 scaled w/push ups. Shoulder a bit cranky.