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WheelWOD OF JAN 29/16

WHEELWOD open registration this weekend ON WHEELWOD.COM WOD: OPEN WOD 11.1 10 MIN AMRAP 30 BATTLE ROPES 15 POWER SNATCH Rx 65/35 . CASHOUT: 7 MIN EMOM SPRINT 50M   ENJOY YOUR WEEKEND STOUTY

WheelWOD OF JAN 28/16

OPEN REGISTRATION WILL BE A BIT DELAYED, NEXT WEEK WILL BE THE REGISTRATION   STRENGTH: ROW/SKI 6X250 REST 1:1 . WOD: “REDEFINED” 15 MIN EMOM MINUTES 1-5 SH. PRESS @ 80% – 1 REP MINUTES 6-10 SH.PRESS @ 85% – 1 REP MINUTES 11-15 SH.PRESS @ 90% – 1 REP . CASH OUT: DB CURLS […]

WheelWOD OF JAN 27/16

DON’T HOLD BACK, OPEN REGISTRATION STARTS THIS WEEKEND YOU READY FOR A CHIPPER? STRENGTH:  3X10 BENCH PRESS 1ST OF 10 @ 70% 2ND SET OF 10 @ 75% 3RD SET OF 10 @ 80% . WOD: “UNEXPECTED” FOR TIME: 100 BATTLE ROPES 80 SLAM BALLS 20/10 LBS 60 KB DEADS 28/20 KG 40 REVERSE WALL […]

WheelWOD OF JAN 26/16

ALL MOVEMENTS FOR THE OPEN WILL HAVE BEEN COVERED HERE AT WHEELWOD IN OUR DAILY WORKOUTS. SO DO YOUR WHEELWOD’S !   STRENGTH: “BRIGADE” 5 MIN EMOM 3 STRICT PULL UPS REST 5 MINS 5 MIN EMOM KIPPING PULL UPS . WOD: 10 RFT 1 ROPE CLIMB 3 STRICT DB PRESS @ 45/25 5 RING […]

WHEELWOD OF JAN 25/16

WHEELWOD OPEN 2016 WheelWOD will Adapt the Crossfit Open for the 2nd Year. Adapted workouts will be posted nights of open announcements and movement standards released on the Friday mornings after.  THIS YEAR THERE WILL BE A SCALED AND RX DIVISION Movement standards will be written & video along with strategy & breakdown on the […]

WHEELWOD OF JANUARY 22/16

WHEELWOD OPEN IS COMING DETAILS COMING THIS WEEKEND, ALSO DETAILS ON THE WHEELWOD CHAMPIONSHIPS STRENGTH: SNATCH 10 MIN EMOM 1 SNATCH PULL 2 POWER SNATCH . WOD: OPEN WOD 13.4 7 MIN AMRAP 3,6,9,12 ECT C&J 75/55 CHAIR RAISES . CASHOUT: 3X20 BANDED TRICEP PRESS DOWNS HAVE A GREAT WEEKEND STOUTY

WHEELWOD OF JAN 21/16

TRAIN TODAY TO BE BETTER TOMORROW STRENGTH: DEADLIFT (SEATED ON A BENCH WITH BARBELL) 3X3 . WOD: 10 RDS 5 POWER SNATCH 65/45 10 PUSH UP 15  SEATED BACK EXT. . CASHOUT: 3X20 BANDED TRICEP PRESS DOWNS   STOUTY

WHEELWOD OF JAN 20/16

LIFTING DAY   CLEANS (FROM THE FLOOR) 10 MINS TO WORK TO HEAVY SINGLE . BENCH PRESS 10 MIN EMOM 3 @ 75% OF 1 RM – If fail drop weight & penalty after EMOM is 6x 30 sec ON/ 30 sec OFF ski Erg . WIEGHTED PULL-UPS 5-5-3-3-1-1   ENJOY STOUTY  

WHEELWOD OF JANUARY 19/16

WELL AFTER A GOOD REST DAY IT’S TIME TO GET BACK TO WORK AND START LOOKING TOWARDS THE OPEN!! STRENGTH: 5X3 BENCH PRESS SUPER SET WITH 5X6 DUMBELL CURLS . WOD: 21-15-9 CAL ROW SH.PRESS 75/55 . CASH OUT: 5X30 SEC TOP OF PULL UP HOLDS REST BETWEEN AS NEEDED   ENJOY STOUTY