At Home Workouts

Hello

With times uncertain we still need to keep out fitness up. we will be posting at home workouts that will allow for many varied equipment uses to perform the exercises. We will be updating videos on our youtube channel to keep you posted on how these workouts may be done.

WheelWOD Monday March 16/ 2020

In gym full equipment version scale weight and reps to keep this as a fast workout

Focus:
Clean & Jerk
5-5-5-5

WOD
For time:
100 Double-unders
20 Box Jump overs 20”
10 Clean & Jerks 135/95
Rest 3 Minutes & Repeat

AT HOME VERSION:

Using a dumbbell, kettlebell, or backpack with weight or sandbag. If you have a Jump rope great if not no worries. The stimulus of this workout is to be fast and little to no rest as the rest is integrated to make this a sprint then recover and try to match or beat your first round.

Standing Upper Impairment

WOD
For time:
100 Double-unders (150 Single unders or 100 Lateral hops over any item)
20 Box Jump 20” (jump to a step on your stairs, tuck jumps or step ups)
10 Clean & Jerks 105/70 (Dumbbell clean & jerk alternating arms, back pack clean & jerks)
Rest 3 Minutes & Repeat

Standing Lower Impairment

WOD
For time:
100 Single-unders (100 plate hops or 50 Lateral hops over any item)
20 Box steps ups 20” (step up to a step on your stairs, or a something low and stable)
10 Clean & Jerks 115/85 (Dumbbell clean & jerk alternating arms, back pack clean & jerks)
Rest 3 Minutes & Repeat

Neuro Impairment

WOD
For time:
50 Single-unders (50 plate hops or 50 Lateral hops over any item )
15 Box steps ups 16” (step up to a step on your stairs, or a something low and stable)
10 Clean & Jerks 75/55 (Dumbbell clean & jerk alternating arms, back pack clean & jerks)
Rest 3 Minutes & Repeat

Seated Impairment

WOD
For time:
30 U-turns (use any item to turn around)
15 Knee burpees or slam balls (could use a sand bag or bag full of weight)
10 Clean & Press 75/55 (Dumbbell clean & press alternating arms, back pack clean & press or even water jug Shoulder to overhead will work for this)
Rest 3 Minutes & Repeat

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