WheelWOD of October 14/16

Back to the Grind!

Well after the 3 weeks of the WZA challenge and hundreds of videos reviewed its great to be back to what we do best.. programming for the #Wheelwodnation

So with out ¬†further wait… Here we Go!

SEATED

FOCUS: Adapted from CrossFit.com

Sh. Press

2-2-2-2-2

BUILDING TO A HEAVY 2

.

WOD:

4 RDS FOR TIME

ROW OR SKI 500M

15 Sh. Press 115/55 (can pull from a rack)

Scaled 65/35

 

.

CASH OUT:

2x HEAVY SEATED SLED PULLS

STANDING

FOCUS: Adaped from CrossFit.com

PUSH JERK

2-2-2-2-2

BUILDING TO A HEAVY 2

.

WOD:

4 RDS FOR TIME

ROW 500M

15 PUSH JERK 135/95

Scaled 75/45

.

CASH OUT:

2x HEAVY SLED PULLS

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ENJOY

STOUTY

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