May 1, 2015 WOD: rows, shoulder press, wall ball, pull-ups


Today’s WOD was a packed affair, but there were lots of good movements that a para-athlete can either do or swap out to make it adaptable:

Strength/ Volume
A. 1-arm Row
B. KB Windmills


10min AMRAP @ 80-90%:
3 Front Squat (wt = Monday’s BS load for 6 reps)
9 Air Squat
15 Box Jump with step down
21 Abmat Sit Ups

rest 7min

10min AMRAP @ 80-90%:
Deadlift x 7 (same weight as FS)
KBS x 14
Double Unders x 21


Phase 1

The 1 arm KB row can be tricky if you don’t have abdominal support, which I personally lack. You can either brace yourself by holding on to something sturdy (like the rig) or you can get a bench or a box and use your off-hand to support yourself. Try both a kettlebell and a dumbbell and choose the one that gives you the greatest range of motion so that you don’t bang into your chair and possibly damage your wheels (or break a spoke, which is what I did!).

The KB windmill movement will be a challenge. This is what it looks like:

From a sitting position, and without lower abdominal muscle control, it is going to be very difficult. The best way to go is to use a light weight and practice the movement going down as far as possible while still being able to return to an upright position. This movement can have real life application, because the better you can do this movement in a chair, the greater your mobility and core strength will be.

Phase 2

A number of the movements in these two AMRAPs will need to be modified, so instead, focus on the goal, which is two successive 10 minute workouts that involve constant work with no rest. Also, it is good to add in movement in and out of the chair, which always has practical application, especially when you are fatigued and need to be able to move your body.

AMRAP 1 (10 minutes)

  1. 3 KB shoulder presses (either simultaneously, or switch arms)
  2. 9 hand release push-ups
  3. 12 medicine ball crunches (heavy – 14 lbs)

7 minutes of rest to set up the next phase

AMRAP 2 (10 minutes)

  1. 5 strict pull-ups
  2. 12 wall balls (10 lbs)
  3. 15 medicine ball crunches (light – 10 lbs)

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