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WHEELWOD/WZA JAN 17 – FINALS WOD 4.0/4.1

FINALS AT WZA WITH WHEELWOD   TODAY IS THE FINAL AND THE COMPETITION SITS AT: MEN’S DIVISION: KEVIN OGAR 2. ANGEL PONCE 3. TIM LAPITAN 4. GREY DEBELLA 5. MICHAEL MILLS   WOMEN’S DIVISION: CINDY OULLETTE 2. VANESSA CANTU 3. JAQULINE BELLOWS 4. STEPH HAMMERMAN 5. TERA JO HOUSTON   WOD 4 WOD 4.0   […]

WHEELWOD/WZA OF JANUARY 16 -B

WHEEL/WZA WOD 3 WOD 3.0 & 3.1: CLEAN MEDLEY   DAY: SATURDAY STAGE: FLAGLER TIME: 4:11PM Time Cap – 12 minutes    WOD 3.0 Cumulative weight for a MAX LOAD 1RM HANG POWER CLEAN 2RM HANG POWER CLEAN 3RM HANG POWER CLEAN 1RM Weight + 2RM Weight + 3RM Weight = Score WOD 3.1 FOR TIME: […]

WHEELWOD OF JANUARY 14/16

2 MORE DAYS TIL WODAPALOOZA WODS ARE OUT! MOVEMENT STANDARDS IS OUT AS WELL SEE HERE: WODAPALOOZA STANDARDS   STRENGTH: DB INCLINE BENCH INCREASING WEIGHT 3X10 . WOD: “Calvin Candie” 20 MIN EMOM ODD MINUTE: 30 BATTLE ROPES EVEN MINUTE: 9 CAL ROW . CASH OUT: 3×8 CHIN UPS OR 5X15 SEC CHIN UP HANGS […]

WHEELWOD OF JANUARY 13/16

WHEELWOD & WODAPALOOZA WHEELWOD HAS DONE ALL THE PROGRAMMING FOR WODAPALOOZA AND WILL BE POSTING THE WODS ALL WEEKEND SO YOU GUYS CAN TRY AS WELL! STRENGTH:  EMOM 12 MINS WALL BALLS 20/14 @ 7-10 REPS . WOD: “Santanico Pandemonium” 12 MIN AMRAP 3 STRICT PULL UPS 6 SEATED BACK EXT 9 CLEANS 65/45 . […]

WHEELWOD OF JANUARY 12/16

LETS GET TO WORK THE OPEN IS COMING STRENGTH:  SNATCH 7X1 WORKING TO HEAVY SINGLE . WOD: “Gogo Yubari” 21-15-9-6-3 – UNBROKEN SH. PRESS Rx 75/45 CHAIR RAISES **PENALTY** IF YOU BREAK ON A REP SET, THEN EVERY BREAK HAS A 7 CAL SKI ERG PENALTY CASH OUT: CROSSOVER SYMM SHOULDER MOBILITY ENJOY STOUTY

WHEELWOD OF JANUARY 8/16

WHEELWOD EARN YOUR WEEKEND NO EXCUSES STRENGTH: 5X5 BENCH PRESS increase weight each set . WOD: ADAPTED OPEN WOD 12.3 18 MIN AMRAP 15 PLATE HOPS 12 DB PRESS 45/25 9 CHAIR RAISES . CASHOUT: AFSAP 200 SIT UPS   SEE YOU MONDAY STOUTY

STRENGTH:  EMOM 10 MIN: FROM RACK: 3 SNATCH GRIP BEHIND THE HEAD PRESS CLIMBING WEIGHT . WOD: “POSEIDON” 3 Rds OF 1 MIN MAX REPS: PUSH UPS BACK EXTENSIONS KB SWINGS 12/8 KG RING DIPS REST 1 MINUTE BETWEEN ROUNDS . CASHOUT: 3 X ME BW SLED PULL EFFORT IS OVER WHEN SLED STOPS

WHEELWOD OF JANUARY 5/16

WHEELWOD IS:   STRENGTH:  15 MINUTES TO FIND 1RM SH.PRESS . WOD: “WHEN HARRY MET SALLY” 4 Rounds of: 1 Minute Ski Erg for Max Calories 1 Minute Rest 1 Minute Max Reps SH.PRESS 75/55 1 Minute Rest . CASHOUT: 3X15 BARBELL AB WHEEL ROLL OUTS   ENJOY STOUTY

WHEELWOD OF DECEMBER 23RD

WEDNESDAY STRENGTH: 10 MINS: EVERY 90 SECONDS 1 SNATCH 1 BEHIND HEAD SNATCH GRIP  SH. PRESS . WOD: “SANTA’S SAC OF SADNESS” 10 MIN AMRAP 1 POWER CLEAN 95/75 2 STRICT INCHAIR STRICT PULL UPS 3 CHAIR RAISES   REST 2 MINS   10 MIN AMRAP 9 WALL BALLS 14/10 1 ROPE CLIMB . CASH […]

WHEELWOD OF DECEMBER 22ND

TUESDAY MOBILITY & WARM UP . WOD: “ELF TEARS” 50 CAL SKI 50 KB DEAD LIFTS 32/28 40 CAL SKI 40 HANG CLEAN 75/55 30 CAL SKI 30 BENCH PRESS 135/95 20 CAL SKI 20 SH PRESS 115/75 10 CAL SKI 10 CLEAN & PRESS 75/55 . CASHOUT: CROSSOVER SYMM . . ENJOY STOUTY