This is our 3rd annual
12 Days of WheelWOD
Standing Rx (scaled)
***Done like the song***
example: 1, 2-1, 3-2-1, 4-3-2-1… ect
WheelWOD 12 days
1 Rope climb 12 ft (lay to stand x3reps)
2 D Balls G2SH 70/30 (50/20)
3 Burpee Box Jump 24/20 (20/16)
4 Wall Balls 20/14 (14/10)
5 Strict Pull ups (banded pull ups)
6 Kb swings 24/16 (20/12)
7 Goblet Squats 24/16 (20/12)
8 Power Cleans 95/65 (75/55)
9 DB Thrusters 35/20 (25/10)
10 Calories Assault Bike
11 Hang Snatch 95/65 (75/55)
12 Db Man Makers 35/20 (25/10)
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Seated Rx (Scaled)
***Done like the song***
example: 1, 2-1, 3-2-1, 4-3-2-1… ect
WheelWOD 12 days
1 Rope climb 12 ft (lay to stand x3reps)
2 D Balls G2SH 50/30lbs (30/14 med ball)
3 Plyo Push Ups 12/8 inch box (8/4)
4 Wall Balls 14/10lbs @ 9/7ft (14/10 @ 7/6ft)
5 Chair Pull Ups ( pull ups)
6 Kb swings 16/12kg (12/8)
7 Db rows 7 per arm 35/20 (20/10)
8 Off boxes Cleans 75/35 (55/25)
9 DB Sh. Press 35/20 (20/10)
10 Calories Ski
11 Hang Snatch 75/35 ( 55/35)
12 Adapted Db Man Makers 35/20 (20/10)
