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Today’s WZA Prep 23/11/17

Today’s wheelWOD is WZA prep Standing:3-2-1 BMU Cleans 205/135 SAA- 135/ . Scaled: 3-2-1 Banded C2B Clean 135/85 . Seated: 3-2-1 Ring MU/ (Strict pull up female full suspended) Clean from box 115/55 . Scaled: 3-2-1 Pull up (no seat at bottom) Clean from box 80/40 . Heavy Get after it.. Stouty

WHEELWOD .. INVASION OF THE BARBELL SNATCHES

Today’s WheelWOD.. “Invasion of the Barbell Snatches” Focus: Power Snatch 3-3-3-3 ( T&G) Build to a heavy set of 3 . Workout Of the Day: “Invasion of the Barbell Snatches” STANDING 10 RFT – 20 Min cap  4 HSPU 8 Burpees 12 KB swings 24/16 2 power Snatches 135/95 Power snatch increase by 2 until […]

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 May 31/17

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 […]

17.3 WheelWOD OPEN

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, […]