Monday February 2 #WheelWod
Well the #WheelchairGang has been out in San Jose since Thursday and have tomorrow to meet and discuss some future adventures and possibilities as well as a session with the one and only Carl Paoli aka The movement specialist. We are ready for whatever he’s got, ready to talk learn and hang out! and maybe hit a WOD! What a crazy trip.
So we have been testing out WODs hitting about 4-5 a day and have a tough week lined up for all you adaptive types looking for a sweat and some misery. I tell you these crazy mofo’s out here love that ski erg and have been beating my ass on it but today the WOD involved a mile roll and I took em to the streets with that noise.
Todays WOD will be an adaptation to The Monday Monster Mash.
The adaptations for today movements comes from the Ginja Ninja himself, Kevin Ogar.
BUY IN: G-money special
100m ski erg
10 sec rest
200m ski erg
20 sec rest
300m ski erg
30 sec rest
400m ski erg
40 sec rest
300m ski erg
30 sec rest
200m ski erg
20 sec rest
100m ski erg
then
Do some shoulder mob: pvc pass thrus, banded release, dynamic movement
Focus: Muscle up progressions
5×5 pull ups on rings to chest
5×5 Dips
We will post some video to go with some other possible progressions
WOD: Monday Monster Mash WheelWod Style
( scale weight, reps and distance as needed)
“Jackie”
1000m row
50 45/35# shoulder press
30 Pull ups
Rest 10 minutes
30 behind head shoulder press 95/65#
10 Muscle ups or 20 C2B & 20 Dips
30 cal Ski Erg
Rest 10 minutes
3000m ski erg or Row
1.5 mile Wheel
Cash Out:
Roll Out and mash that muscle back to soft.
post your comments and times to FB Page
Also if you are looking to support adaptive athletes all purchases of The G movement some proceeds go to sponsoring and adaptive athlete get their training game on! check out Gmarqx spot www.thegshop.com and #BossUp Look for Video Later Today!
