A HINSHAW ROW WOD
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 AT[email protected]
WORKOUT Compliments of a good friend Chris Hinshaw
Check out his programming, Seminars and insight at:
WOD: This can be done on a Ski Erg or Rower
ROW / SKI WOD
ROW/SKI 500M at moderate pace
Rest 1 min
3 sets of:
300m Fast 100m Easy
60 sec rest after each set
500M at Moderate Pace
1 min rest
3 Sets of:
200 m faster 100m Easy
40 sec rest after each set
500m at moderate pace
3 sets of:
100m fastest 100m easy
rest 20 sec after each set
(Total 4200m)
MOVEMENT STANDARDS
Seated athletes can not use their legs and bust be in a seated position.
