Todays WheelWOD is… Sherwood TEST 7 – Adapted Standing: 4 RFT 4 Power Cleans 205/125 4 Front Squats 205/125 4 Shoulder to Overhead 205/125 . SAA use 75% – 1 point of contact on the bar SLA use 85% – all lowers may use a box as 3rd point of contact . Seated: 4RFT 4 […]
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 […]
To Register and get Donation info click here WheelWOD Halloween Havoc 2018
Today is a Rest Day be sure to do your ROMWOD #WheelROM if you haven’t signed up go to www.romwod.com/wheelwod WheelWODnation Get Swole and Flexy
Today is a Rest Day If you need a workout, and you missed yesterdays WOD give it a shot, its a good recovery WOD Do your ROMWOD Stouty
Today’s WheelWOD is … Wednesday May 31, 2017 Focus: 20 mins 12 minute Dead Lift EMOM start at 50% in crease 5% each minute . Workout Of the Day: 10 Minutes 5 rds 1 Min DB/KB Dead Lifts 55/35 lbs. or 24/16kg 1 Min Push Ups . Standing Upper 1 Min Sumo DB/KB Dead Lifts […]
Seated Rx Video Movements: https://www.youtube.com/watch?v=XTLVxhoQOA4 . Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 Box snatches, 65lb. / 25lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 Box snatches, 75lb. / 35lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 Box snatches, 85lb. / 45lb. *Prior to 16:00, […]
Sometimes you gotta just lift F’ing Heavy Today’s WheelWOD is: 12 minutes to find 3RM Bench Press Then at end of 12 mins 6 Min AMRAP 1 leggess rope climb from floor to pull up bar 2 Strict Pull Ups 4 Bench Press at 85% OF 3RM 6 Ring Dips . . Scale with: […]
Today’s WheelWOD is a Classic… “Fight Gone BAD” AKA FGB Standing Lower Rx (SAA Upper) 3 Rounds, For Total Reps in 17 minutes. 1 minute: 1/4 squat Wall Balls -20/14 lbs @ 10/9ft (full squat @ 9/8ft) 1 minute: Sumo Deadlift High-Pulls 75/55 lbs (kb 24/16) 1 minute: Step ups 20/24 (Box Jumps 20/24) 1 […]
Today’s WheelWOD is…. All score are now final in the open, they will have until Thursday to be validated by your judge Late submissions are not accepted. Seated Rx ( Scaled ) For time 75 reps of : Hang Cleans from Boxes 95/45 ( 55/25) every minute until reps are completed do 2 in chair […]
