Hey There!
We are not going to be doing 22.2 this week,
but we will be doing a workout we think you will enjoy.
Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 11:40 AM 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 March, 5, 2022
When: 11:30 AM Eastern Standard Time (WINTER daylight savings)
Zoom ID: 88114729857
Password: wheelwod
For Time
10 Thrusters 95/65
10 Sit ups
20 Wall balls 20/14
20 HSPU
30 Air Squats
30 Push Ups
40 KB Swing 24/16kg
40 Calories
If no machine do DU or SU 200 Reps
Upper Impairment
For Time
10 Thrusters 80/55 ( 1 Point 65/45)
10 Sit ups
20 Wall balls 14/15
20 Alternating Pistols
30 Air Squats
30 Ring Rows
40 KB Swing 24/16kg ( 1 point 20/12kg)
40 Calories on any machine
If no machine do DU or SU 200 Reps
Lower Impairment
For Time
10 Push Press 95/65/ AK 70/50
10 Sit ups
20 Wall balls 14/10 ( can squat to box)
20 HSPU
30 Air Squats ( AK 20 Squats)
30 Push Ups
40 KB Swing 24/16kg ( AK 20/12kg)
40 Calories
If no machine do DU or SU 200 Reps
Neuromuscular
For Time
10 Thrusters to box 75/55 ( Major 55/35)
10 Sit ups
15 Wall balls 14/10
15 Ring Rows
20 Air Squats
20 Push Ups ( Knee push up Major)
30 KB Swing 20/12 ( Major 16/8kg)
30 Calories
If no machine do DU or SU 140 Reps
Seated
For Time
10 Hang Clean & press 75/45 ( 65/35 Quad 55/25)
10 U-turns
20 Wall balls 14/10 9/7ft ( Quad 7/6ft)
20 Shoulder to overhead 75/45 ( 65/35 Quad 55/25)
30 Dips
30 Med Ball core twists
40 Double Russian KB Swing 16/12 (12/8, 8/6)
30 Calories
If no machine do Multi ropes 400 Reps
Short Stature
For Time
10 Thrusters 65/45
10 Sit ups
20 Wall balls 14/10 7/6ft
20 Pull ups
30 Air Squats
30 Push Ups
40 Russian KB Swing 16/12kg
30 Calories
If no machine do DU or SU 200 Reps
Sensory
For Time
10 Thrusters 95/65
10 Sit ups
20 Wall ball Thrusters 20/14
20 HSPU
30 Air Squats
30 Push Ups
40 KB Swing 24/16kg
40 Calories
If no machine do DU or SU 200 Reps
