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REST DAY – Sept 7/17

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

WheelWOD of December 28/16

Today’s WheelWOD is … Standing Rx (Scaled) FOCUS:  Front Squat (4×10 @55%+5lbs) Perform a set every 2 mins . WOD: 15 Mins LVL3: Rx Every 3 mins for 5 rds 5 Power Cleans 135/95 (115/75) 30 yard backwards Sled drag 100/75 (75/55) . Seated Rx (Scaled) FOCUS:  Bench press (4×10 @55%+5lbs) Perform a set every […]

WheelWOd of December 12/16

Today’s WheelWOd is…. Seated Rx (Scaled) 40/30 cal ski 20 Sh.press 25/75 (15/45) 30/23 cal ski 15 Sh. Press 35/95 (25/55) 20/14 cal Ski 10 Sh. Press 45/115 ( 35/65) 10/7 cal Ski 5 Sh. Press 50/135 (35/70) . Standing Rx (Scaled) 40/30 cal ski 20 Push press 35/75 (25/55) 30/23 cal ski 15 Push […]

WheelWOD of December 9/16

Today’s #WheelWOD is… All Divisions Power Clean (Heavy Single) Start with 40% of 1RM and add 10lbs( add 5lbs for scaled) (total) every min until failure. (Off Boxes for seated) then immediately go to: 1000m Row/Ski (Time) Max Effort 1000m Row/Ski Score is Weight & Time  

WheelWOD of December 5/16

Today’s WheelWOD is … 4RFT 21 WB 18 Pull ups 15 KB swings 12 Push Ups   Rx Seated (scaled) WB – 14/10lbs @9 & 7ft (14/10 @7&6ft) Full Hang Pull ups ( from seat) KB swing 12/8 (8/6) Push ups   Rx Standing (Scaled) WB 20/14 @10/9ft (14/10) Pull Ups  (Ring Rows) KB Swings […]

WheelWOD of December 1/16

Today’s WheelWOD is… Seated Rx / (Scaled) 8 min Amrap 2-4-6-8-10-12 . . . . Db Sh. Press 45/25 (30/15) Db Row each arm 45/25 (30/15) * Every time the Db is dropped perform 6 Slam balls 20/10. NO RESTING ON THE LAP!!!! *   Standing Divisions Rx (Scaled) 8 min Amrap 2-4-6-8-10-12 . . […]

WheelWOD of November 28/16

Today’s WheelWOD is.. 9-7-5 MU (Bar or Ring) CLEANS . Seated Rx: 100/50 (15 min Cap) Seated Scaled: 65/35 & Pull Ups Standing Rx: 155/105  ( Sub for MU is 3:1 Pull Ups & Dips) (15 min cap) Standing Scaled: 115/75 & Ring Rows & Box Dips Multi Limb: Db Cleans & Ring Row   […]

WheelWOD of November 25/16

Today’s WheelWOD is.. AN OPEN WOD REPEAT FOR TIME: 14.5… (Gross) 21 Sh. Press 21 Push Ups 18 Sh Press 18 Push Ups 15 Sh Press 15 Push Ups 12 Sh. Press 12 Push Ups 9 Sh. Press 9 Push Ups 6 Sh.Press 6 Push Ups 3 Sh. Press 3 Push Ups   I hated this […]

WheelWOD of November 18/16

Today’s WheelWOD…. FOR TIME: 20 MIN CAP 3-6-9-12-15-12-9-6-3 DEAD LIFTS HSPU Weights & Movements Standing Rx Weight  275/195 & HSPU Seated Rx KB Deads  32kg/20kg & HSPU or Db SH.PRESS 35/20 . Standing Scaled  205/155 & PIKE Push Up . Seated Scaled BANDED KB DEAD LIFTS  16kg/8kg &  Db SH.PRESS 20/10 . Multi Limb Impairment […]

WWG 16 – FINAL WOD

HERE’S THE FINAL WOD 7 Final WOD: “Oddball Grace” (5:00 minute time cap) For Time: 30 reps Strongman Bag Ground to Shoulder to Overhead 80/50 Score: Time If athlete hits cap, score = time + #reps Label score card Rx or Scaled The repetition begins with the ball/ bag on the ground between the athlete’s […]