SEATED
6 RFT
1 Rope Climb 10′ / 7′
5 D-ball Ground to over shoulder 50/30
10 push ups
5/4 Cal on Assault Bike
See footage of workout from WheelWOD Founder Chris Stoutenburg here:
https://www.instagram.com/p/BwDsxCxBklBsXl8o509UBF6-P3rOrbp1qO9BOk0/
Standing Lower
6 RFT
1 Rope Climb 15’/12′
5 D-ball over shoulder 100/70
10/5 HSPU
10/7 Cal Assault bike
Standing Upper
6 RFT
1 Rope Climb 15’/10′
5 Sandbag G2OSH 100/70
12 Alt Pistols
10/7 Cal Assault bike
Scaling
Scaling options are picking a load you can move consistently and safely.
Check Our Instagram stories in highlights of WODs for scaling videos
Click HERE:
Scale the HSPU: with a pike push up or Hand Release push up to maintain the stimulus.
Scale the Pistol: With a pistol to Box or a standing on box pistol, do six on one side then 6 on the opposite.
Scale the Rope Climb: with 5 Jump & foot wraps or 5 lay to stand rope climb.
Scale the Ground to over shoulder: by lifting off lap for seated or from a box above knees for standing
Always remember to pick an exercise that is challenging but safe. Look for functional movements that will help you progress and aid you in your daily life.
