AT HOME WheelWOD March 25/2020

SEATED VERSION

Buy In:
10 min EMOM
Seated:
Min 1: 10 Seated 1 arm press on tempo of 3-1-3-1 ( 5 per side like a landmine press)
Min 2: 10 Db rows ( 5 left 5 Right)
Press any light object

Focus:
Equipment:
EMOM 5
10- Alternating Single arm Dumbbell punch – sit tall use weight punch straight out and back

EMOM 5
10- 20 Russian Twists weight 10-20 lbs

WOD:
4 Rounds of:
1 Min Max Reps, wall balls or ball taps( over head basketball or similar bounce ball off wall)
1 Min of Rest
1 Min Max Reps, med ball lateral tosses Left or use a basketball ( throw off wall and back)
1 Min of Rest
1 Min Max Reps, med ball lateral tosses right

Standing UPPER & LOWER & Neuro

Buy In:

10 min EMOM
10 lunge position 1 arm press on tempo of 3-1-3-1 ( 5 per side like a landmine press)
10 Kossack squats
Press any light object

Focus:

Equipment:

EMOM 5
10- Alternating Single leg Russian DL with dumbbell/Kb or barbell (10 per side) 

EMOM 5
10- 20 Russian Twists weight 10-20 lbs

No Equipment:

EMOM 5
10 Back scales

EMOM 5
10-20 russian twists with soup cans or unweighted

WOD:

4 Rounds of:

If you have equipment;

1 Min Max Reps, Box Jumps or step ups
1 Min of Rest
1 Min Max Reps, SDLHP 75/55
1 Min of Rest
1 Min Max Reps, Ring Dips (banded push down or DB rows)
1 Min of Rest

If you have some or no equipment;

1 Min Max Reps, Stair jumps or steps ( no step jumping lunge)
1 Min of Rest
1 Min Max Reps, Sumo Deadlift High pull – Backpack or kb/db
1 Min of Rest
1 Min Max Reps, Chair or box dips (banded push down or DB rows)
1 Min of Rest


1 Min of Rest

POST REPLY