WOD – WZA Transformation Challenge

The WZA Transformation Challenge is here! Sign up and put yourself to the test for 8 weeks. This is a great way to get started on making some awesome gains. There are different divisions/goals that you can strive for. There is muscle gain, fat loss and a combination of both. The choice is yours. WZA has some awesome partners this year – check it out!

A) WOD

3 Rounds, Complete each round For Time: – begin a new round at the 8 minute mark. (0, 8, 16)
Rest with the remaining time:

20 Deadlifts (225, 155)
20 Box Jumps (30, 24)
20 DB Front Rack Walking Lunges (50, 35’s)
200 m Run

*7 min cap on each round
*Post time for every round

B) ACCESSORY

Accessory Work:

3 x 10/10 DB Single Legged lateral Step-ups
Max Reps Unbroken Ring Dips

*rest as needed between movements – no more than 90 seconds

C) EXTRA WORK

2rds:
15 mtr Sled push(270/150)
Rest 30 sec
30 mtr Sled push
Rest 30 sec
45 mtr Sled push
Rest 30 sec
60 mtr Sled push
Rest 30 sec
75 mtr sled push
Rest 30 sec
90 mtr sled push
Rest 3 minutes
(Notes: remove 1 plate after each sled push)

by Peak360° CrossFit / 04.18.2017

Comments 0