Free Zoom Class
1pm EST.
Zoom Code: 835 1409 4215
Password: wheelwod
Class structure will be as follows
Focus: 19.3
prep
Strict HSPU progression / Seated shoulder prep
2 rds
10 HR Push up
10 Pike Push up/ 20 sh taps
10 Seated DB press
30s HS HOLD/plank hold
5 HSPU ( strict ot Kip)/ Ring push ups or db press(heavy)
WOD:
Open 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Adaptations
Upper
For time:
200-ft. dumbbell overhead lunge or 50 OH reverse lunge 35/20
50 dumbbell box step-ups 35/20
50 strict press 35/20
200-ft. OH DB Carry or 1 min hold
Lower
For time:
50 dumbbell Front Squats 35/20
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk or 1 min HS Hold/pike hold
Seated
For time:
50 Shoulder taps
50 dumbbell Rows 35/20
50 strict press 35/20
50ft crawl or 50 push ups
Neuro
For time:
30 DB front squats 35/20
50 plate step-ups
50 db push press 35/20
200-ft.bear crawl or 90 sec plank hold
