FRIDAY 10.5.18
The RX+ Version is the Official Wodapalooza Version. I will put official SCALED options under scaled.
For Time
100 Double Unders
60 Wall Balls
30 Pull Ups
100 Double Unders
RX Men: 20#
RX Women: 14#
RX + (Official WZA standard): Do 150 double unders, ball MUST be shot to 10 ' for both Men and Women, Pull Ups are Chest to Bar.
Scaled (official WZA scales): BARBELL hop overs, jumping chest to bar pull ups, ball still has to go to 10'
Score: Total Time
Goal: Have fun!
Official WZA time Cap: 12 Min
***If you aren't actually signed up for the WZA challenge - just do the workout and make it work for you- oh and no time cap!
PROGRAM C
For Time
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
60 Wall Balls
30 Pull Ups
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
RX Men: 20# ish Ball
RX Women: 14# ish Ball
RX +: Pull Ups are Chest to Bar.
Score: Total Time
For Time
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
60 Wall Balls
30 Pull Ups
Row 500 Meters
or
Bike 30 Cal Men / 20 Cal Women
RX Men: 20# ish Ball
RX Women: 14# ish Ball
RX +: Pull Ups are Chest to Bar.
Score: Total Time
NOTES:
Ok so make note that none of the "official" stuff matters unless you are signed up for the WZA Challenge and trying to submit a score. If you have questions about any of that please put them on FB and we will get them sorted out!
For the double unders you should pick a number that will take you roughly 3-4 min at the most. If you want you can even just do a 3 min amrap or 100 - whatever comes first. Or, if you know that you aren't ready for that you will sub dumbbell or barbell hop overs!
For the wall balls - if you aren't signed up for the challenge don't worry if your ball isn't exactly those weights. Also, if you can't shoot that high due to lower ceilings etc - it's fine. Ideally you will shoot between 9 and 10' if possible.
You will hold the ball at the chest with the feet under the shoulders. Reach the butt back and down with the heels down, as you drive the knees out. Keep the chest and ball UP! Avoid plopping or rounding and get the butt lower than the top of the knee at the bottom. Stand up hard and fast (almost JUMP) with the ball and throw it to the target using assistance from that leg drive! When the ball comes down, catch it at the chest and don't let it pull you forward.
If you don't have a ball, or ceilings are too low, you may sub light (think empty barbell or light dumbbell) thrusters!
For the pull ups - you will do chest to bar if you are trying to submit a score. If you are doing WZA scaled the "official" sub is jumping chest to bar.
If you aren't submitting a score pick a pull up style that works for you and will allow you to finish the pull ups in about 2-3 min or less!
You can do kipping, strict, jumping, banded, ring or TRX row, even barbell bent over row!
Have fun with it guys!