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WZA PREP

WHEELWOD

What you can expect to see in the WZA Online Qualifiers.

Both standards for Scaled and Rx will be posted as well as standing and seated.

Consider this next 2 months of WheelWOD prep course for WZA, WWG and the OPEN

STS=Standing Scaled,

STRx = Standing Rx

SS= Seated Scaled

SRx = Seated Rx

IF YOU HAVE QUESTIONS ABOUT WZA REACH ME ATADAPTIVE@THEWODAPALOOZA.COM

 

WOD:

6X50m SWIM

REST 1:1

then rest 2 minutes

100m SWIM

up and over edge on pool

4RDS

15 SIT UPS

10 AIR SQUATS | PUSH UPS

15 KB SWINGS

back into pool

100m SWIM

 

MOVEMENT STANDARDS

SIT UP – SS, SRx, STS can use arms to help sit up | STRx must have full sit up

PUSH UP – SS & SRx with knees on ground chest ouch floor full extension

AIR SQUAT – STRx break parallel full extension | STS squat to box at paralell

KB SWING – STRx 20/16 kg (American)|  STS  16/8 kg (Russian) SRx 16/8 kg SS 12/6kg  (from lap to over head 2 hands) 

SWIMScaled  can use assistive devices (floaters ), Rx full swim un assisted

 

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