WheelWOD of April 1/18

Today’s WheelWOD is..

STANDING:

For time:
10 single-leg squats, alternating
10-yard handstand walk | 10 reps 1 arm DB Push Press 70/40 – lb.
20 single-leg squats, alternating
20-yard handstand walk | 20 reps DB Push Press 70/40 – lb.
30 single-leg squats, alternating
30-yard handstand walk | 30 reps DB Push Press 70/40 – lb.
40 single-leg squats, alternating
40-yard handstand walk | 40 reps DB Push Press 70/40 – lb.

Note: Lower athletes use a box 9 do only 1/2 the reps if SLA

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SEATED:

For time:
10 single-arm DB Press alternating 35/20
10-foot crawl
10 single-arm DB Press alternating
20-foot crawl
10 single-arm DB Press alternating
30-foot crawl
10 single-arm DB Press alternating
40-foot crawl

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Scaling:

Seated scale the weight and try 10,20,30,40 seconds of balance on all 4’s (hands and knees)

Standing: Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk | 10 sec DB hold OH ( Heavy as possible) 
20 assisted single-leg squats, alternating
2 wall walks | 20 sec
30 assisted single-leg squats, alternating
3 wall walks | 30 sec
40 assisted single-leg squats, alternating
4 wall walks | 40 Sec

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

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