WZA Prep WheelWOD of Aug 19/16

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 ATADAPTIVE@THEWODAPALOOZA.COM

 

WORKOUT Compliments of a good friend Chris Hinshaw

Check out his programming, Seminars and insight at:

http://aerobiccapacity.com/

 

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.

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