Home » posts » 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 Mash Up

Seated Rx (Scaled)

Clock Starts at 0:00

0:00- 10:00

Complete a 2km Ski Erg ( 1500m)

.

10:00 – 15:00 

Rest

.

15:00-25:00

10 min EMOM

3 Weighted Ring Dips Chair Plus Weighted Vest total weight 50/30 ( no weight just dips)

10 Wall Balls 10ft/7ft @ 14/10 (7ft/6ft @ 14/10)

.

25:00 – 30:00

Rest

.

30:00 – 54:00

Every 2 Mins on the Minute

1st 2 mins complete

5 Ring dips with Chair attached ( Box dips)

10 Db Swing Press

.

2nd 2 mins complete

10/6 Cal Row

10 Kb Swings 12kg/8kg

** Continue repeating every 2 minutes for 24 minutes**

.

Standing Rx Upper & Lower ( Standing Scaled)

Clock Starts at 0:00

0:00- 10:00

Complete a 2km Row

.

10:00 – 15:00 

Rest

.

15:00-25:00

10 min EMOM

3 C2B Pull ups ( Pull ups – Banded)

10 Wall Balls 10ft/9ft @ 20/14 (10ft/9ft @ 14/10)

.

25:00 – 30:00

Rest

.

30:00 – 54:00

Every 2 Mins on the Minute

1st 2 mins complete

5 OH DB Squat 35/20 ( 25/10)

40 DU ( 80 Singles)

.

2nd 2 mins complete

15/10 Cal Row ( 12/8 Cal)

15 Kb Swings 24kg/16kg ( 20kg/12kg)

** Continue repeating every 2 minutes for 24 minutes**

Enjoy

Post times to comments

Go to WheelWOD IG for video of Db Swing Press and stay tuned for the Upcoming weeks challenge

Stouty

.

One thought on “WheelWOD of Feb 13/17

Leave a Reply

Your email address will not be published. Required fields are marked *