Join us for our free adaptive zoom class, we have programming and the ability to adjust to your equipment or scaling needs. All are welcome.
Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 1:05Pm then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.
Date: Saturday Sept, 25, 2021
When: 1:00 PM Eastern Standard Time (summer daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod
WheelWOD GAMES PREP workouts
The workouts listed here until November will be ideas of movements and stimulus we will see at the wheelWOD games, these can be scaled to any level, any equipment
Upper Impairment
30 Min Amrap
1 Mile run (can sub 2km row or 4km bike)
80 Double-unders – Scale to mix or single unders
60 Db Hang Power Snatch 35/20
40m Front Rack barbell Carry 185/115 ( take from a rack 20m out 20m back)
20 Front squats 185/115 – can use rack
50 Burpees
Lower Impairment
30 Min Amrap
1 Mile run (AK can sub 2km row or 4km bike)
80 Double-unders – AK Single-unders
60 Db Alt Hang Power Snatch 35/20
40m Front Rack barbell Carry 185/125 ( take from a rack 20m out 20m back)
20 Front squats 185/125 ( Can Squat to a box at parallel) – can use rack
50 Burpees
Neuromuscular
30 Min Amrap
1200m run (can sub 1200m row or 2km bike)
70 Single-unders – Major 60 reps
50 Db Alt Hang Power Snatch 35/20- Major 25/15
30m Front Rack barbell Carry 125/80 – Major 95/65 ( take from a rack 20m out 20m back)
10 Front squats 125/80 – Major 95/65 ( Can Squat to a box at parallel) can use rack
30 Burpees – Major knee burpees
Short Stature
30 Min Amrap
800m run (can sub 800m row or 1200m bike)
80 Single-unders
60 Db Alt Hang Power Snatch 25/15
40m Front Rack barbell Carry 135/85 ( take from a rack 20m out 20m back)
20 Front squats 135/85 – can use rack
50 Burpees
Sensory
30 Min Amrap
4km bike or 2km row
80 Double-unders
60 Db Alt Hang Power Snatch 35/20
40m Front Rack barbell Carry 185/125 ( take from a rack 20m out 20m back)
20 Front squats 185/125
50 Burpees
Seated 1
30 Min Amrap
1 mile wheel
160 Multi Ropes
60 Db Alt Hang Power Snatch 25/15
40m Wheelie – 20m must be unbroken or restart
20 Bench Press 135/85
50 Slamball
Seated 2
30 Min Amrap
1 mile wheel
160 Multi Ropes
60 Db Alt Hang Power Snatch 35/20
40m Wheelie – 20m must be unbroken or restart
20 Bench Press 155100
50 knee Burpees
