WheelWOD April 3/18

Today’s WheelWOD is…

STANDING:

5 RFT
400-meter run
7 pull-ups
4 clean and jerks

Men: 185 lb. ( SAA & SLA) – 140 lb.
Women: 125 lb. (SAA & SLA) – 95 lb.

SEATED:

5 RFT
400-meter wheel or ski
7 pull-ups
4 clean and jerks

Men: 105 lb.

Women: 55 lb.

.

Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
7 band Pull-up
4 clean and jerks

Men: 135 lb. – Seated 85 lb.
Women: 95 lb. – Seated 45 lb.

Beginner Option
5 rounds for time of:
200-meter run
jumping Pull ups – seated pull up
4 clean and jerks

Men: 75 lb. – Seated dumbbell clean and jerk 25 lb.
Women: 55 lb. Seated dumbbell clean 7 jerk 10 lb.

 

SEATE CLEAN PROGRESSION

ENJOY  – post scores to IG or FB

Stouty

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