These workouts are for everyone but the Rx standard is something athletes moving on to Stage 1 will want to work on. Any of these can be scaled and we would love to see all athletes of any level be here with us.
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 April 24, 2021
When: 1:00 PM Eastern Standard Time (summer daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod
The workout will be 18 minutes long
Seated 1&2
3x4min Amrap rest 2 min between
4 Plate G2OH
8 Alt DB Side to side Deadlift
12 Db Swing & Press
Weights:
Seated 2 35/25, plate 45/25,
Seated 1
Low 30/20, plate 25/15,
High 25/15, plate 15/10,
Multi 20/10, plate 10/5
Upper 2pt
3x4min Amrap rest 2 min between
4 SA Devil press 35/20
8 T2B
12 G2OH 95/55 (1pt OH 75/45)
Upper 1 pt
3x4min Amrap rest 2 min between
4 SA Devil press 35/20
8 Knee Raise
12 G2OH 75/45
Lower 2pt
3x4min Amrap rest 2 min between
4 Devil press 35/20
8 T2B
12 G2OH 95/65
Lower 1pt
3x4min Amrap rest 2 min between
4 Devil press 35/20
8 T2B
12 hang to overhead 75/45
Sensory
3x4min Amrap rest 2 min between
4 Devil press 35/20
8 T2B
12 G2OH 95/65
Short Stature
3x4min Amrap rest 2 min between
4 Devil press 25/10
8 Knee Raise
12 G2OH 75/35
Major Neuro
3x4min Amrap rest 2 min between
4 SA Devil press 20/10
8 Knee Raise
12 Med Ball G2 over shoulder 20/14
Minor Neuro
3x4min Amrap rest 2 min between
4 Devil press 25/15
8 T2B
12 G2OH 75/55
