Have you seen the latest post from John at MAKE WODS GREAT AGAIN? He has been using his platform to raise awareness for adaptive athletes to join in on fitness and increase the numbers of athletes involved!

John will be joining our Zoom Program and talking about the initiative and answering and question in the first 15 minutes before the workout starts, join us to listen or talk or even workout. you are not required to workout if you jump in but really… you should.

11:00AM EST will be our new time to run our free zoom workouts.

Join us for our free adaptive zoom class, we have programming and the ability to adjust to your equipment or scaling needs. All are welcome.

Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 11:05AM then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.

Date: Saturday DEC, 11, 2021
When: 11:00 AM Eastern Standard Time (WINTER daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod

WORKOUT FOR DECEMBER 11TH

For Time:

Upper Impairment

50 DU or 100m run, 150m Row..(cardio)
21 Sh2OH 95/55 or 50/35lb db
50 DU or 100m run, 150m Row
18 Sh2OH 95/55 or 50/35lb db
50 DU or 100m run, 150m Row
15 Sh2OH
50 DU or 100m run, 150m Row
12 Sh2OH
50 DU or 100m run, 150m Row
9 Sh2OH
50 DU or 100m run, 150m Row
6 Sh2OH
50 DU or 100m run, 150m Row
3 Sh2OH

Lower Impairment

50 DU or 100m run, 150m Row..(cardio)
21 h2OH 115/75 – AK 85/55
50 DU or 10cal Airbike run, 150m Row ( AK 50 SU or 25 DU)
18 Sh2OH 115/75 – AK 85/55
50 DU or 10cal Airbike run, 150m Row
15 Sh2OH
50 DU or 10cal Airbike run, 150m Row
12 Sh2OH
50 DU or 10cal Airbike run, 150m Row
9 Sh2OH
50 DU or 10cal Airbike run, 150m Row
6 Sh2OH
50 DU or 10cal Airbike run, 150m Row
3 Sh2OH

Neuromuscular

30 DU/SU or 50m run, 100m Row..(cardio)
18 Sh2OH 85/55 – Maj 65/45
30 DU/SU or 50m run, 100m Row..(cardio)
15 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
12 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
9 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
6 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
6 Sh2OH

Short Stature

21 Sh2OH 65/45
30 DU/SU or 50m run, 100m Row..(cardio)
18 SH2OH
30 DU/SU or 50m run, 100m Row..(cardio)
15 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
12 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
9 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
6 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
6 Sh2OH
30 DU/SU or 50m run, 100m Row..(cardio)
3 Sh2OH

Seated

21 Sh2OH 65/45
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
18 SH2OH
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
15 Sh2OH
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
12 Sh2OH
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
9 Sh2OH
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
6 Sh2OH
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
6 Sh2OH
70 Multi Rope or 50m Wheel, 100m Ski..(cardio)
3 Sh2OH

Sensory

50 DU or 100m Ski, 150m Row..(cardio)
21 Sh2OH 115/75
50 DU or 100m Ski, 150m Row..(cardio)
18 Sh2OH
50 DU or 100m Ski, 150m Row..(cardio)
15 Sh2OH
50 DU or 100m Ski, 150m Row..(cardio)
12 Sh2OH
50 DU or 100m Ski, 150m Row..(cardio)
9 Sh2OH
50 DU or 100m Ski, 150m Row..(cardio)
6 Sh2OH
50 DU or 100m Ski, 150m Row..(cardio)
3 Sh2OH