Home » posts » Back to regular programming 09/29/17

Hello

Well by now you saw WOD 6 for WZA…

if not here it is:

Adaptive Standing

For Time:

90 Double-unders
70 Wallballs
50 Deadlifts
5 Rope Climbs
50 Deadlifts
70 Wallballs
90 Double-unders

Adaptive Seated

For Time:

50 Cal Row
50 Wallballs
50 Ground-to-Overhead
5 Rope Climbs
50 Ground-to-Overhead
50 Wallballs
50 Cal Row

Time-cap: 30 minutes
Tie-break: Time from the start, through the completion of the first 50 ground-to-overhead.

 

Standing Rx
Weights & Markers
DU
WB – 20, 14 @ 10, 9ft
SAA – 14, 10 @ 10, 9ft
DL – 135,95lb
Rope Climb 15, 10ft
.
If scaled:
100 – Single- unders
70 – WB 14,10lb @ 9, 8 ft
50 – DL 115, 75lb
15 – lay to stand rope climb

Seated Rx
Weights & Markers
50 Cal Row
50 WB 14/10 @ 9, 7ft
50 G2OH 65, 35lb
5 Rope Climb 12, 7 ft
.
If scaled:
40 Cal Row
50 WB 14/10 @ 7, 6ft
50 G2OH  35, 15lbs
7  lay to “stand” climbs

Now go to www.thewodapalooza.com to see full movement standards

T0day’s WheelWOD is…

1-2-3-4-5-6-7-8-9-10

Ring Dip

Sh. press 65/35

 

enjoy

stouty

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