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WheelWOD OF FEB 15/16

WHEELWOD OPEN IS APPROACHING FAST BE SURE TO SIGN UP   STRENGTH: CLEAN & PRESS 10 MIN EMOM 3 EVERY MIN ON MINUTE (From the floor) . WOD: Adapted Mash Up For Time 40-30-20-10 Hang Clean 65/35 Wall Ball 14/10 @ 9/8ft Pull ups   Rest 5 mins   3RFT 5 floor to chair 15 […]

WheelWOD OF FEB 12/16

IF YOU HAVE NOT REGISTERED FOR THE OPEN… GET BUSY AND REGISTER HERE:   Register NOW also here is some info for submitting scores: https://competitioncorner.zendesk.com/hc/en-us/articles/206380468-Submitting-Scores-to-an-Online-Competition   Strength: Weighted sled drags 5x 50Ft @ 150lbs . WOD: OPEN 11.4 10 min AMRAP 60 Push Ups 30 Behind the Head Snatch Grip Sh. Press (BHSGSP) Rx 75/45 […]

WheelWOD OF FEB 11/12

Strength: Snatch 5×5 55%-60%-65%-70%-75% . WOD: 3RDs (3min rest between rounds) 0:00-2:00 300m ski ME Battle Ropes 2:00-3:00 Seated Sh. press #35 DB 3:00-4:00 Pull-ups 4:00-5:00 DB hang Cleans 35# Slam ropes at same time and score reps per round. Zack Ruhl sent us this one and scored the following Rd1: 145 Rd2: 125 Rd3: […]

WheelWOD OF FEB 8/16

WheelWOD OPEN SIGN UP SOON TIME IS RUNNING OUT   STRENGTH: 3X7 MUSCLE UPS OR 3X10 STRICT PULL UPS 3X10 RING DIPS . WOD: 6 RDS FOR REPS 45 SEC – ME PUSH UPS 15 SEC REST 45 SEC ME RUSSIAN TWISTS (WITH 10 LBS SLAM BALL) 15 SEC REST . CASH OUT: 3X30 SEC […]

WheelWOD OF FEB 5/16

WHEELWOD REGISTRATION IS GOING STRONG! SIGN UP AND GET IN THE ACTION! Intervals: 10 Rounds of ski or row 1:00 min work / 30 sec res . WOD: PAST OPEN 11.2 10 min AMRAP 9 KB Dead Lifts 32/24 kg 12 Push ups 15 Slam Balls 20/10 lbs . Cash Out: 5×10 incline DB Bench […]

WheelWOD OF FEB 4/16

STRENGTH: 3×10 Barbell Bicep Curls 3×10 DB incline Bench . WOD: 40-30-20-10 Cal Row WB 14/10 @ 9 ft KB Swing 16/8 . CASH OUT: DB Rows 3×15 each arm Enjoy Stouty

WheelWOD OF FEB 3/16

IT’s FRANNNN!!!!!!   This wod keeps me up at night when it shows it ugly face. STRENGTH:  10 Min EMOM 2 Hang Snatch Pull 1 Hang Power Snatch . WOD: FRAN Thats right… its FRAN!!!!!!!!!! 21-15-9 (10 Min Cap) Sh.Press  75/55 Pull Up . CASHOUT: Banded Tricep Ext 3×20 Have fun Goal should be sub 5 […]