WheelWOD Championship Written WOD descriptions will be released today at 9:00pm EST.

Video descriptions will follow in a few weeks time.

Now,

Today’s WheelWOD is…

Fight Gone Bad!

3 rounds of:
Wall-ball shots, (reps)
Sumo deadlift high pulls,  (reps)
Box jumps, (reps)
Push presses,  (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Weights & Adaptions:

Standing Lower

WB 20/14lb @ 10/9ft

SDLHP 75/55lbs

BJ 20/16 ”

PP 75/55lb

Row Cal

.

Standing Upper

WB 14/10lb @ 10/9ft

SDLHP 65/45lbs

BJ 20/16 ”

PP 65/45lb

Row Cal

SAA may use Db at 60% of the Rx weight

.

Seated

WB 14/10lb @ 9/7ft

SDLHP 55/35lbs

Ring Dips

PP 55/35lb

Row Cal