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WheelWOD OF DECEMBER 31ST

WHEELWOD IS 1 YEAR OLD WELL ITS NEW YEARS EVE AND OUR 1 YEAR ANNIVERSARY! THATS RIGHT WE HAVE BEEN BUSTING OUT WODS FOR YOU TO CRUSH FOR 1 YEAR NOW! WE ARE GONNA FINISH UP 2015 WITH A BANG! NEW YEARS EVE WOD: 2015M SKI ERG 20 SNATCHES 65/45 15 STRICT IN CHAIR PULL […]

WHWEELWOD OF DECEMBER 30TH

WHAT IS YOUR MAIN GOAL FOR 2016?   STRENGTH: 10-10-10 BENCH PRESS . WOD: FOR TIME: 45 DEFICIT PUSH UPS ON DUMBELLS 35 DB ROWS 35/20 25 DB SH PRESS 35 DB ROWS 35/20 45 DEFICIT PUSH UPS ON DUMBELLS . CASH OUT: 100 SIT UPS   ENJOY STOUTY

WHEELWOD OF DECEMBER 29TH

  FINAL GAINZ OF 2015… MIGHT AS WELL GO AFTER IT!   STRENGTH: RACHET 2 SH. PRESS EMOM 15 MINS Start at 60% of 1RM Increase 5 lbs on a make, and drop 15 lbs on a fail.   WOD: FOR TIME: 1500m Ski 30 Hang Power Clean 85/55   CASH OUT: 30 DB BICEP […]

WHEELWOD OF DEC 28TH

One week of 2015 left   BIG DOG WOD 10 RDS 30 CAL SKI 30 M SAND BAG CARRY 1/2 BW 15 M BW SLED PULL WITH ROPE 15 BW SLED DRAG WITH CHAIR . WORK OFF THAT TURKEY DINNER!!   STOUTY    

WHEELWOD OF DECEMBER 24TH

12 DAYS OF WHEELWOD   WOD IS PERFORMED THE SAME AS THE SONG. 1 – 1,2 – 1,2,3 – 1,2,3,4 – 1,2,3,4,5 ECT YOU HAVE AN 1 HOUR CAP 1 Strict DB Floor press 55/35 2 KB DEADLIFT RX 32/28 3 FLOOR TO CHAIR 4 HANGING CHAIR RAISES 5 PUSH UPS 6 C2B PULL UPS […]

WHEELWOD OF DECEMBER 23RD

WEDNESDAY STRENGTH: 10 MINS: EVERY 90 SECONDS 1 SNATCH 1 BEHIND HEAD SNATCH GRIP  SH. PRESS . WOD: “SANTA’S SAC OF SADNESS” 10 MIN AMRAP 1 POWER CLEAN 95/75 2 STRICT INCHAIR STRICT PULL UPS 3 CHAIR RAISES   REST 2 MINS   10 MIN AMRAP 9 WALL BALLS 14/10 1 ROPE CLIMB . CASH […]

WHEELWOD OF DECEMBER 22ND

TUESDAY MOBILITY & WARM UP . WOD: “ELF TEARS” 50 CAL SKI 50 KB DEAD LIFTS 32/28 40 CAL SKI 40 HANG CLEAN 75/55 30 CAL SKI 30 BENCH PRESS 135/95 20 CAL SKI 20 SH PRESS 115/75 10 CAL SKI 10 CLEAN & PRESS 75/55 . CASHOUT: CROSSOVER SYMM . . ENJOY STOUTY

WHEELWOD OF DECEMBER 21ST

MONDAY WHEELWOD – HOLIDAY’S ARE HERE STRENGTH:  5 sets of Clean Complex climbing weight: Hang Clean Pull Hang Clean Press ** do not drop the bar until press is finished** . WOD: “BALLS OF HOLLY” 3RFT 15 CAL  SKI ERG 25M SLED DRAG 125/85 35 SLAM BALLS . CASH OUT:  10 MIN EMOM 10 DEFICIT […]

WHEELWOD OF DECEMBER 18TH

RECOVERY WOD IN ORDER AFTER THAT VOLUME IN YESTERDAY’S MASH.. STRENGTH: 8-7-6-5-4-3-2-1 WEIGHTED PULL UPS INCREASE AS YOU DECLINE IN REPS   WOD: NO CHAIR NEEDED 15 ROUNDS FOR TIME: 10 METER CRAWL 10 PUSH UPS . CASH OUT: TABATA SIT-UPS   HAVE A GREAT WEEKEND STOUTY