Today on Zoom We will be doing a memorial Workout for Roger Shingledecker, Husband to Rebecca Shingledecker ( WheelWOD family)
Please share with any adaptive athletes in the program or Not.
Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 11:35AM then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.
Date: Saturday January, 21 2022
When: 11:30 AM Eastern Standard Time (WINTER daylight savings)
Zoom ID: 88114729857
Password: wheelwod
Workout designed by CrossFit Panther City
Reposted:
On Saturday Jan 29th at 9:30am, ( WheelWOD Zoom at 11:30am EST) we will be honouring the life and memory of Roger Shingledecker.
Even if you can’t make it up to our gym, we would love it if you did the workout and tagged us in a post or story. Let’s show @lemonademaker76
the support and love that we all know @crossfit
is known for..
Roger was an amazing member of our community who never hesitated to offer up his free time to help out around the box. He could often be found attacking his weaknesses while his badass wife @lemonademaker76 trained for the @crossfitgames . He will be greatly missed but never forgotten.
9/30/72 represents rogers Birthday
1/7/22 Represents the day he passed
WORKOUT “ROGER”
4 RFT
9 Power Cleans 135/95
30 Air Squats
72 Double Unders
1 Rope Climb
7 HSPU
22 Cal Row
Upper Impairment
4 RFT
9 Power Cleans 105/65
30 Air Squats
72 Double Unders
1 Rope Climb
7 Strict DB Shoulder Press 35/20
22 Cal Row
Lower Impairment
4 RFT
9 Power Cleans 135/95 ( AK 105/65)
30 Air Squats
72 Double Unders or SU
1 Legless Rope Climb 15/10ft
7 HSPU
22 Cal Row
Neuromuscular
4 RFT
9 Power Cleans 95/65 (Maj 75/45)
30 Air Squats ( can be to a box)
72 Double Unders (Major 60 SU)
1 Rope Climb ( Major 2 Strict Pull ups or One Arm ring Row)
7 HRPU
22 Cal Row ( Major 16 Cal)
Seated
4 RFT
9 Hang Power Cleans 85/45 ( S1 75/35) (Quad 65/25)
30 Box Dips ( quad 20 reps)
72 Multi ropes or Battle Ropes
1 Rope Climb 10/7ft ( Quad 10ft Sled drag)
7 DB Shoulder Press 35/20 (Quad 25/15)
22 Cal Ski or 11 Cal Row
Short Stature
4 RFT
9 Power Cleans 75/45
30 Air Squats
72 Double Unders or SU
1 Rope Climb 10/7ft
7 HSPU or HRPU
14 Cal Row
Sensory
4 RFT
9 Power Cleans 125/85
30 Air Squats
72 Double Unders
1 Rope Climb
7 HSPU
22 Cal Row
