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WheelWOD of August 17/17

Today is a usually a rest day but we switched it to earlier this week. Many athletes ask me how I run my own programming and what kind of template did I follow when I was competing? Take a look at this template and then hit the workout that follows: Monday: Accessory Work Crossover symetry […]

WheelWOD Movement standards for the Open 2017

Trying to decide what division to register in? WheelWOD OPEN/Championships Standards Seated Rx Weights & Movements Cleans, snatch & Presses 95/45 Battle Ropes DB Movements 35/20 KB swings 16kg/12kg KB Dead Lifts 32kg/20kg Floor to Box 20/16 Pull Ups / C2B – full hang feet on floor Ring Muscle up from seated on floor – […]

WheelWOD of November 30/16

TODAY’S WHEELWOD IS… This is an endurance piece. 10 MIN CAP  2KM ROW rest 5 minutes 10 MIN CAP 30/20 CAL Arms only Assault Bike rest 5 minutes 10 MIN CAP 2KM SKI ERG   SCALED: 1500M/ 20/12 CAL/ 1500M MULTI LIMB: ( Limbs Impaired) 1000m/12/8 cal/1000m Don’t Puke Stouty


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 […]

WWG 16 -WOD 6

CAN SEE THE FINISH LINE WOD 6 “The Eliminator” 15 minute time cap Death by: Seated: Weighted dips ALL other athletes: Front Squat 115/75 Score: Reps (1+2+3+…+15) Label score card Rx or Scaled Dip: Athletes will be allowed to start their dip at the bottom position (elbows parallel to shoulders). From the bottom position, they […]

WWG 16 – WOD 4

DO YOU HAVE WHAT IT TAKES? THIS IS WOD 4 “Sleds and Burpees” 8:00 minute time cap 6 Rounds for Time 25’ sled pull 1x/0.7x body weight 25’sprint 10 burpees Score: Time If athlete hits cap, score = time + #reps, 25’ row = 1 rep, 25’ sprint = 1 rep Label score card Rx […]

WWG 16 – WOD 3

GET SOME HERE IS WOD 3 WWG 16 “The Soul Hugger” In 12:00 minutes, perform: 500m Skierg Buy-In – THENAMRAP 21 Wall Ball Shots to standard target height 20/14 15 Push Ups 9 Power Cleans 135/95 Score: Total reps after skierg Label score card Rx or Scaled Ski erg: when it’s over, it’s over… Pull […]

WWG 16 – WOD 2

WOD #2 WWG 16 Here we Go “Climb to Glory” DB Snatch Ladder, starting at 35lbs and climbing to 120lb Station Weights: 1.) 45/30 2.) 50/35 3.) 55/40 4.) 60/45 5.) 65/50 6.) 75/55 7.) 85/60 8.) 95/65 9.) 105/75 10.)120/85 1:00 to complete all reps at each station. Stations 1-5= 5 reps Station 6-10= […]

WheelWOD of October 29/16 WWG16 GAME DAY

WHATS UP WHEELWODNATION? It’s WWG 2016 games today and I will be posting all the wods through out the day if you want to follow along and try them your selves just stay tuned they will come out every hour starting with this at 9am EST WWG WOD 1: “Jackie” 10:00 minute time cap 1K […]

WheelWOD of October 26/16

Today’s WheelWOD… October 26th “AIR FORCE” Adapted via NCFIT Seated For time…. (Scaled Weight 25/15 & 12kg/8kg) 20 Db Sh. Press, 35lbs/20lbs 20 Sumo Deadlift Kb High Pulls, 16kg/12kg 20 Db Snatch Alt35lbs/20lbs 20 Kb Swing 16kg/12kg 20 Db Floor Press 35lbs/20lbs Every minute on the minute perform 4 Slam Balls 20lbs, including the first […]