WheelWOD WZA Prep Sept 9/16

WHEELWOD

What you can expect to see in the WZA Online Qualifiers.

Both standards for Scaled and Rx will be posted as well as standing and seated.

Consider this months of WheelWOD prep course for WZA, WWG and the OPEN

STS=Standing Scaled,

STRx = Standing Rx

SS= Seated Scaled

SRx = Seated Rx

IF YOU HAVE QUESTIONS ABOUT WZA REACH ME ATADAPTIVE@THEWODAPALOOZA.COM

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WOD:  WZA PREP

5 RDS

5 C2B/8 PULL UPS/10 RING ROWS

7 SH2OH

9 OVER BAR BURPEES/ PUSH UP OVER BOX/PUSH UP

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RECOVER:

ROM WOD  www.Romwod.com

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MOVEMENT STANDARDS

SH2OH –SRx – 95/45  | STRx Upper 115/75  Lower 125/85

SS – 55/35 (can be off boxes or rack) STS    Lower 75/55 Upper 65/45

Sh2OH arm full ext at top touch shoulder at bottom.

BURPEE BAR JUMP OVERS -(STRx   BURPEE down to floor and stand up 2 foot jump from floor to OVER BAR and both feet clear to other side| STS BURPEE down to 12/20 inch box (chest must touch box) and stand up 2 foot jump from floor to OVER BAR and both feet clear to other side

PUSH OVER BOX – ( SRx (12/8) laying on floor, push up transfer hands to top box and return floor other side clear of box (touch chest to floor before each push up)

PUSH UP- SS knees on floor, chest touches floor and then full ext at top of push up

C2B STRx|  SRx -Full Hang Pull UP with Chest (anywhere below collar bone) touching bar at top of pull up.

PULL UP SS – Seated in chair arms fully extended on bar, pull chin over bar and can return to seated in chair again.

RING ROWSTS Feet Directly under rings, rings at hip height ( top of hip bone = Bottom of Ring) athlet must come to full ext of arms at bottom of rom and touch rings to chest at top of row.

 

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