WEEK 3 DAY 1

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

8 MINS FIND HEAVY SH. PRESS

then

5RFT

3 SH.PRESS @ 80%

6 FLOOR TO BOX TRANSFERS | BURPEE BOX JUMP

1 MUSCLE UP | 3 STRICT PULL UP & 3 RING DIP

SH.PRESS – SS & SRx, STS & STRx from shoulder to overhead full extension

FLOOR TO BOX TRANSFER – SS 8/12 inch box sit tall | SRx 20/24 from floor to sit tall

BURPEE BOX JUMP – STRx 20/24 | STS 20/16 touch chest to floor, jump on box (scaled can use box to help get up from floor

MUSCLE UP- SRx & STRx men from full arm extension to full dip extension ( seated on floor)

SRx women, STS & STRx 3 strict Pull Ups 3 Strict DIPs (scaled can be from touching floor, Rx is full hang)

STRx men or women can sub the above for 1 MU = 3 pu 3 dips