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WZA PREP WOD

Standing:

On a Running Clock:

WOD 1: 5 Min Cap

ROW 1000m

After 5 min cap rest 1 min

WOD 2a: 6 min Cap

Find a 1RM Clean & Jerk

After 6 min Cap rest 30 sec

WOD 2b: 1 min

1 Minute Max Cal Assualt Bike

Score this as 2 WOD scores  :

1- Time (100 points)

2- Weight + Cal (200 point)

1 arm and ak lifters multiply final 1RM by 1.25 and round down to nearest whole number.

Scale this WOD:

750m Row all else remains the same.

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Seated:

On a Running Clock:

WOD 1: 5 Min Cap

ROW 750m

After 5 min cap rest 1 min

WOD 2a: 6 min Cap

Find a 1RM Clean & Jerk

After 6 min Cap rest 30 sec

WOD 2b: 1 min

1 Minute Max Cal Assualt Bike arms only

 

Score this as 2 WOD scores  :

1- Time (100 points)

2- Weight + Cal (200 point)

All lifts can come off box or lap, if using box bar may not rest more then 3 inches above lap at bottom.

.

Scale this WOD:

600m Row all else remains the same.

.

Have fun

Stouty

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