Michael and Becca
Warm-up:
1/2 Tabata
Press OH with DB, Step-ups, Roll-ups
Dynamic Stretch
Strength:
Seated Strict Press (Behind the Neck w/barbell)
10 (6)2 (4)2 (2)2
Sit on a box. Work with a partner.
WOD: WZA CATAGORY 4
18 min. AMRAP
10 Calorie Row
10 Wallballs 20/14
10 Single Dumbbell Step-overs 50#/35# 24″/20″
90 Double-unders
Start with 10 reps, and increase by 10 reps each round on every movement except the Double-Unders, until time expires.
Using the free hand to assist in support of the knee or the box is not allowed.
Full extension at the top of the box is not required. Both feet do not have to make
contact with the top of the box as long as the trailing leg goes over, not around, the
top of the box.
Weights for Each Division
Ages 35-39, 40-44
Dumbbell 50/35
Wallball 20/14
Box Height 24/20
Ages 45-49, 50-54, 16-18
Dumbbell 4/25
Wallball 20/14
Box Height 24/20
INTERMEDIATE and Ages 55-59
Dumbbell 40/25
Wallball 20/14
Box Height 24/20
60 Double Unders
Ages 60-64
Dumbbell 35/20
Wallball 20/14
Box Height 24/20
60 Double Unders
Ages 65+
Dumbbell 35/20
Wallball 20/14
Box Height 24/20
45 Double Unders
Ages 13-15
Dumbbell 20/15
Wallball 20/14
Box Height 20
60 Double Unders
SCALED, BEGINNER
Dumbbell 40/25
Wallball 20/14
Box Height 24/20
60 Double Unders
Icing:
KOT – Nordic 10 Reps
KOT – Reverse Sled Pull 8 lengths