Free Zoom Class
1pm EST.
Zoom Code: 835 1409 4215
Password: wheelwod

Class structure will be as follows

Focus:

3x
5 Sumo Deadlift
5 Sumo Deadlift-Shrug Slow
5 Sumo Deadlift-Shrug Fast
5 Sumo Deadlift High Pull

work up to slightly heavier than WOD Weight

WOD:

3 Rounds
30 Wall Balls 20/14#
30 SDHP 75/55
30 Box Jumps 20″
30 Push Press 75/55
30cal Row

Adaptations

Upper

3 Rounds
30 Wall Balls 14/10#
30 SDHP kb 20/12kg
30 Box Jumps 20″
30 Kb/DB Push Press 20/12kg
30cal Row Row/bike or ski ( could sub 150 DU)

Lower

3 Rounds
30 Wall Balls 14/10#
30 SDHP 75/55
30 Box step ups 20″
30 Push Press 75/55
30cal Row/bike or ski ( could sub 200 singles)

Seated

3 Rounds
30 Wall Balls 14/10
30 DB Deadlifts 35/20
20 U-turns
30 DB Strict press Press 35/20
20cal Row or 25cal ski or 200 Multi Ropes

Neuro

3 Rounds
20 Wall Balls 14/10
20 Kb SDHP 16/8kg
20 Box step ups
20 Db Push Press 35/20
20cal Row//bike/ski or 75 plate hops (50 major)

Sensory

3 Rounds
30 medball or light DB thrusters 20/14#
30 SDHP 75/55
30 Box Jumps or step ups 20″
30 Push Press 75/55
30cal Row

Short Stature

3 Rounds
30 Wall Balls 14/10 at 8/7 feet
30 SDHP 65/45
30 Box Jumps 12″
30 Push Press 65/45
20cal Row

Intellectual

3 Rounds
30 Wall Balls or medball thrusters 14/10#
30 SDHP 75/55
30 Box Jumps 20″
30 Push Press 75/55
30 Burpees