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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 […]

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 25/16

WWG coming this Weekend!! Be sure to check out the WORKING WOUNDED GAMES THIS WEEKEND IN DC.   THIS IS A WOD TO HELP YOU GET READY FOR THE WEEKEND TODAYS WHEELWOD IS… SEATED MES MAX EFFORT SH. PRESS WEIGHTLIFTING FRONT SQUAT 3rm SH.PRESS 1xMax Reps @80% ACCESSORY WORK Rx METCON (SCALED VERSION IN BRACKETS) […]