Free Zoom Class
1pm EST.
Zoom Code: 835 1409 4215
Password: wheelwod
Class structure will be as follows
Focus:
Barbell complex x5
3 Deadlift
3 Hang cleans
3 Push jerk
build heavier then wod weight
WOD:
Chipper
100 Double unders
90 Sit ups
80 Air Squats
70 plate G2OH 25//15
60 kb swings
50 box jumps
40 Deadlift 95/65
30 Hang cleans
20 push jerk
10 Cal airbike or Ski or 100m run
20 mins
Recovery:
20 minute run on your own at a light pace
Adaptations
Seated
WOD:
Chipper
100 Multi Ropes
90 Russian twists
80 Dips
70 Db or plate lap to overhead
60 Slamballs
50 U-turns
40 DB Deadlift 35/20
30 DB Hang cleans
20 DB shoulder press
10 Cal airbike or Ski /row or 100m run
Upper
WOD:
Chipper
100 Double unders
90 Sit ups
80 Air Squats
70 Db G2OH 35/20
60 kb swings
50 box jumps
40 Deadlift 75/55
30 Hang cleans
20 push jerk
10 Cal airbike or Ski or 100m run
Lower
WOD:
Chipper
100 Single unders
90 Sit ups
80 Air Squats
70 Db G2OH 35/20
60 kb swings
50 box step ups
40 Deadlift 75/55
30 Hang cleans
20 push jerk
10 Cal airbike or Ski or 100m run
Neuro
WOD:
Chipper
75 Single unders or plate hops
70 Sit ups
65 Air Squats
60 Db G2OH 25/15
50 kb swings
45 box steps or lunge
40 Deadlift 45/35
30 Hang cleans
20 push jerk
10 Cal airbike or Ski or 100m run
