WZA PREP
WHEELWOD
What you can expect to see in the WZA Online Qualifiers.
Both standards for Scaled and Rx will be posted as well as standing and seated.
Consider this next 2 months of WheelWOD prep course for WZA, WWG and the OPEN
STS=Standing Scaled,
STRx = Standing Rx
SS= Seated Scaled
SRx = Seated Rx
IF YOU HAVE QUESTIONS ABOUT WZA REACH ME AT[email protected]
WOD:
6X50m SWIM
REST 1:1
then rest 2 minutes
100m SWIM
up and over edge on pool
4RDS
15 SIT UPS
10 AIR SQUATS | PUSH UPS
15 KB SWINGS
back into pool
100m SWIM
MOVEMENT STANDARDS
SIT UP – SS, SRx, STS can use arms to help sit up | STRx must have full sit up
PUSH UP – SS & SRx with knees on ground chest ouch floor full extension
AIR SQUAT – STRx break parallel full extension | STS squat to box at paralell
KB SWING – STRx 20/16 kg (American)| STS 16/8 kg (Russian) SRx 16/8 kg SS 12/6kg (from lap to over head 2 hands)
SWIM – Scaled can use assistive devices (floaters ), Rx full swim un assisted
