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
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