Home » 2018 » April

WheelWOD April 22/18

Today’s WheelWOD is… 4 x 3 min Amrap 3 min rest between 100m Sprint Run 5 pull ups 10 push ups 20 Squats Seated: 100m Sprint 5 pull ups with chair attached if possible 10 medball lateral wall toss 14/10 10 Ring Dips . Enjoy Stouty

WheelWOD of April 20/18

Today’s WheelWOD is.. Standing: 10 minute EMOM  2 Front Squats + 2 Reverse Lunges 135/95 . Lower Athletes: Use a box at parallel as third point of contact for squat and step ups at comfortable height for lunges. SLA – Weight is 100/70 Upper Athletes: May back rack or use weight vest / chains instead […]

WheelWOD of April 18/17

Today’s WheelWOD is… Standing: 21-18-15-12-9-6-3 DU – Lower Triple Unders – Upper Assault Bike calories . Seated 42-36-30-24-18-12-6 Battle Ropes – adapt for Triple-unders ( pull the ropes to full extension then move 5 feet closer to anchor point) with 8-7-6-5-4-3-2 Arms Only Assault Bike Calories You can thank Ogar for this one. And Angel […]

WheelWOD April 17/18

Today’s WheelWOD E2MOM 16 minutes 1 Dead lift 1 Hang Pull 1 Hang Clean (Increase weight each round working to a heavy single) Rest 5 mins Then 10 Mins to Find a 3 Rep Max hang clean ( seated box cleans, no bounce) Lift Heavy shit Stouty

WheelWOD of April 13/18

Friday the 13th! Today’s WheelWOD is.. Bench Press 3-3-3-3-3 Work to heavy triple . Pull up negatives 2-2-2-2-2 Aim for 7 second decent . 8 Min EMOM Skierg or Row :40 max distance :20 sec Rest . Stouty

Wheelwod of April 12/18

Today’s WheelWOD is… Deadlift 2-2-2-2-2-2 Then 3 min amrap 7 Dead lifts 5 Hang Power Clean 3 sh2oh Standing Lower: 145/80 Standing Upper: 115/70 Seated: 75/35 Note: seated athletes will do floor to lap for Deads & all SAA/SLA will use 75% Enjoy Stouty

WheelWOD of April 11/18

Today’s WheelWOD is… Standing: For Time: 15-12-9 Assault Bike Cals Bar Facing Burpees Back Squats 225/155 Note: Single leg athletes will perform the squat at 75% of the prescribed . Seated: 5-4-2 Arms only Assault with 15-12-9 Slam balls 30/20 Bench Press 205/125 . Scale weight first, reps second and movement last. Enjoy Stouty