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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 […]

WheelWOD March 8/17

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: […]

WheelWOD – Heavy Day of Feb 22/17

Today’s WheelWOD is… WEIGHTLIFTING BACK SQUAT Standing ( BENCH PRESS Seated) Squats  (Bench ) – 1 & 1/2 5×3 @55% 3×3 @65% 3×1 @70% **1 ½ squats& bench = Squat to depth, then raise halfway, lower to depth again, then stand fast. **First 2 reps of each set, 1 ½, 3rd rep, regular speed squat. […]

We Wheelie Love you- WheelWOD Feb 14/17

Happy Valentines Day As a Valentine to you, we are issuing this challenge Courtesy of Coach Steph “The Hammer” Hammerman. This is #WheelLOVE Valentine Challenge a.k.a Wall Balls from Hell Seated Rx (Scaled) 25 Min Cap 40 WB  10lb @ 9ft/7ft ( 7ft/6ft) 50m Wheel 30 WB 14lb @ 9ft/7ft ( 7ft/6ft) 50m Wheel 20 […]

WheelWOD of Feb 13/17

WheelWODnation Hope everyone had a great weekend and are ready for another week of Fun. We will be issuing a challenge this afternoon as well as putting out this dirty mash up. I took a run at this Friday and was so smashed by it I had to share it with you guys to try […]

WheelWOD of Feb 10/17

Today’s #WheelWOD is horrible …. lol Seated Rx ( Scaled) 12 min Amrap 2 shuttle wheel 40 ft – 20 0ut 20 back. 2 Db Thrusters  35/20 (20/10) 4 shuttle wheel 40 ft – 20 0ut 20 back. 4 Db Thrusters 35/20(20/10) 6 shuttle wheel 40 ft – 20 0ut 20 back. 8 Db Thrusters […]

WheelWOD of Feb 1/17

Todays WheelWOD is.. Double Unders, Rope Climbs and Db snatch OH MY! Seated Rx (Scaled) For Time: 80 – Battle ropes (40 singles) 20 DB Snatch 35/20 (20/10) 3 Rope climb (Lay to Stand) 60 – Battle ropes (30 singles) 15 DB Snatch 35/20 (20/10) 2 Rope climb 10ft/7ft (lay to Stand) 40 – Battle […]

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 – […]

HAMMER REPORT 2017!

HAMMER REPORT Happy New Year WheelWOD nation! 2016 has officially become history. Now it’s time to take those new resolutions and implement them into action. Having recently moved and having to establish myself into a new community got me thinking about the best advice I could give you about tackling a transition period or your […]

WheelWOD of January 1/17

Todays WheelWOD … Welcome to 2017, Might as well start with a dirty Chipper Seated Division For Time: 2017m Ski Erg 2017lbs accumulated with Cleans (Go for the least amount Reps possible) 2017 Single Battle Rope Swings 2017m Row . Standing Division 2017m Ski Erg or 1.3 Miles Assault bike 2017lbs accumulated with Cleans (Go […]