WEEK 2 DAY 4

This next few months workouts is 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]

WOD:

21 Min EMOM

Min 1: 30 sec assault bike cal

Min 2: 30 sec Dead lifts

Min 3: 30 sec alt db snatch

MOVEMENT STANDARDS

ASSAULT BIKE – SS & SRx arms only | STS & STRx arms and legs

DEAD LIFTS – SS KB’S 16/8KG touch 4inch box sit tall | SRx KB’s 24/16kg touch floor sit tall | STS Full extension at top of dead barbell 55/35 | STRx full extension at top touch at bottom 95/65

ALT DB SNATCH – SRx 35/20lbs touch lap extend over head | SS 20/10lbs  | STRx 35/20 touch floor extended over head | STS 20/10lbs  touch 8 inch box extend over head

Score total reps – Cal = Reps

Enjoy

Stouty