WZA PREP WOD
Standing:
On a Running Clock:
WOD 1: 5 Min Cap
ROW 1000m
After 5 min cap rest 1 min
WOD 2a: 6 min Cap
Find a 1RM Clean & Jerk
After 6 min Cap rest 30 sec
WOD 2b: 1 min
1 Minute Max Cal Assualt Bike
Score this as 2 WOD scores :
1- Time (100 points)
2- Weight + Cal (200 point)
1 arm and ak lifters multiply final 1RM by 1.25 and round down to nearest whole number.
Scale this WOD:
750m Row all else remains the same.
.
Seated:
On a Running Clock:
WOD 1: 5 Min Cap
ROW 750m
After 5 min cap rest 1 min
WOD 2a: 6 min Cap
Find a 1RM Clean & Jerk
After 6 min Cap rest 30 sec
WOD 2b: 1 min
1 Minute Max Cal Assualt Bike arms only
Score this as 2 WOD scores :
1- Time (100 points)
2- Weight + Cal (200 point)
All lifts can come off box or lap, if using box bar may not rest more then 3 inches above lap at bottom.
.
Scale this WOD:
600m Row all else remains the same.
.
Have fun
Stouty
