Halloween Havoc

We were able to raise over $2000 dollars for the boys and had 74 competitors sign up and 6 different countries represented!

Thank you to all who were involved and helped us raise the funds that will definitely be helpful to these young men.

WZA Prep WOD’s will be released 2 times a week,

check back daily to make sure you are training the right

movements and schemes

Score Part A total combined weight of all 6 lifts

Score part B final Time ( Tie Break time after 

Seated:

Part A: On a 9 min clock

0:00 – 3:00 Find 1RM Hang Power Clean ( off boxes) bar may not be more than 3 inches above lap.

3:00 – 6:00 Find 2 RM HPC ( May not disengage from bar between reps)

6:00 – 9:00 Find 3 RM HPC

Rest 2 mins Then

Part B: FOR TIME: RX (Scaled) – 14 min CAP

1 HPC 105/55 ( 65/35)

5 MU (Scaled  20 STRICT RING PULL UPS)

2 HPC 105/55 (65/35)

50 200 BATTLE ROPE SWINGS ( Scaled 100 swings)

3 HPC 105/55 (65/35)

500M ROW

.

Standing: Rx ( Scaled)

0:00 – 3:00 Find 1RM Hang Power Clean ( Must deadlift weight first to hang position, )

3:00 – 6:00 Find 2 RM HPC ( may not let barbell drop between reps)

6:00 – 9:00 Find 3 RM HPC

Rest 2 mins Then

FOR TIME: Rx (Scaled) – 14 Min CAP

1 HPC 155/105 ( 95/65)

25 PULL UPS ( Ring Rows)

2 HPC 155/105

100 DU  (250 SINGLES)

3 HPC

1000M ROW

Prep for January should start NOW!

Stouty