WheelWOD 11/07/18

“FRAN”

Standing

21-15-9

Thruster 95/65

Pull-Up

Lower impaired athletes may use a box to squat to depth with. 

Athletes with above knee impairments may use 85/60

….

Seated

21-15-9

Sh2OH 75/35

Pull Up ( Full Hang)

Athletes with injuries of T-6 spinal or more then 2 limbs impaired may use weight of 65/30

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SCALING THIS WOD- Aim to have the athlete finish sub 5 mins

For Standing:

When scaling this workout try jumping pull ups or reduced reps like 15-12-9

and reduce the weight of the bar. Fran done with a PVC and full ROM with jumping pull-ups will be sub 3 and the athlete will receive the correct stimulus.

For Seated:

When Scaling this workout for a seated athletes see if the athlete can do a pull up when thier starting position is under the bar with buttox still in seat. If this can be done choose a volume of reps they can maintain with minimal breaks in the rep scheme. If they are unable to accomplish that type of pull try attaching a PVC to 2 bands on the pull up bar and have them pull the PVC to them. Still maintain full ROM wherever possible.
As for the Sh2OH try load reduction or using dumbbells.

Enjoy

Stouty