Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 11:40 AM then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.
Date: Saturday April 23, 2022
When: 11:30 AM Eastern Standard Time (WINTER daylight savings)
Zoom ID: 88114729857
Password: wheelwod
Workout
Clock Starts at 0:00 counting up
5 Rounds
Each Round is 2 Min
10 Burpees
10 Pull ups ( Scale up to C2B)
When the Clock hits 10 Min
EMOM 10
6 Dumbbell Snatch 50/35 (3 each side, alternating)
4 Burpees over the Box 24/20
At 4 mins increase to 6 & 6
At 8 mins increase to 8 & 6
Rest 1 Min
(When clock hits 21:00 start next part)
9 Rounds
30 Sec Max Reps Dumbbell Push Press 35/20
30 Sec Rest
Upper Impairment
5 Rounds
Each Round is 2 Min
10 Burpees
10 Pull ups or 1 arm Ring Rows
When the Clock hits 10 Min
EMOM 10
6 Dumbbell Snatch 50/35
4 Burpees over the Box 24/20
At 4 mins increase to 6 & 6
At 8 mins increase to 8 & 6
Rest 1 Min
(When clock hits 21:00 start next part)
9 Rounds
30 Sec Max Reps Dumbbell Push Press 35/20
30 Sec Rest
Lower Impairment
5 Rounds
Each Round is 2 Min
10 Burpees
10 Pull ups ( Scale up to C2B)
When the Clock hits 10 Min
EMOM 10
6 Dumbbell Snatch 50/35 (3 each side, alternating)
4 Lat Burpees over the DB
At 4 mins increase to 6 & 6
At 8 mins increase to 8 & 6
Rest 1 Min
(When clock hits 21:00 start next part)
9 Rounds
30 Sec Max Reps Dumbbell Push Press 35/20
30 Sec Rest
Neuromuscular
5 Rounds
Each Round is 2 Min
7 Burpees
7 Pull ups or Ring Rows
When the Clock hits 10 Min
EMOM 10
4 Dumbbell Snatch 35/20 (3 each side, alternating)
4 Burpees over the Db
At 4 mins increase to 6 & 6
At 8 mins increase to 8 & 8
Rest 1 Min
(When clock hits 21:00 start next part)
9 Rounds
30 Sec Max Reps Dumbbell Push Press 35/20 ( 25/15)
30 Sec Rest
Short Stature
5 Rounds
Each Round is 2 Min
10 Burpees
10 Pull ups ( Scale up to C2B)
When the Clock hits 10 Min
EMOM 10
6 Dumbbell Snatch 25/15 (3 each side, alternating)
4 Burpees over the Db
At 4 mins increase to 6 & 6
At 8 mins increase to 8 & 6
Rest 1 Min
(When clock hits 21:00 start next part)
9 Rounds
30 Sec Max Reps Dumbbell Push Press 25/15
30 Sec Rest
Seated
5 Rounds
Each Round is 2 Min
10 Slamball
10 Pull ups ( Scale up to C2B)
When the Clock hits 10 Min
EMOM 10
6 Dumbbell Snatch 35/20 (3 each side, alternating)
4 U-turns
At 4 mins increase to 6 & 6
At 8 mins increase to 8 & 6
Rest 1 Min
(When clock hits 21:00 start next part)
9 Rounds
30 Sec Max Reps Dumbbell Shoulder Press 35/20
30 Sec Rest
