TEST 1 WheelWOD Games 2022

Friday December 2

Ablebodied

3 RFT
500m Row
20 Db Double Snatches 50/35
20 DB Box overs 50/35
20" ( 2 dumbbells)

Upper 2 Points ( BE )

3 RFT
500m Row
15 Db SA Snatches 50/35
20 DB Box overs 50/35
(20" Single DB)

Upper 1 Point ( AE ) 

3 RFT
500m Row
15 Db SA Snatches 50/35
20 DB Box overs 50/35
(20" Single DB)

Lower 2 Points ( BK )

 3 RFT
500m Row
20 Alt Db Hang Snatches 50/35
20 Box Overs
(20" Single DB)

Lower 1 Point ( AK ) 

3 RFT
500m Row
15 Db SA Snatches 35/25
20 DB Goblet Squats 
(20" Single DB)

Minor Neuromuscular

3 RFT
500m Row
20 Alt Hang Db Snatches 50/35
20 Box overs
(20" Single DB)

Major Neuromuscular

3 RFT
300m Row
12 Db SA Snatches 25/15
16 Box overs
(20" Single DB)

Short Stature

3 RFT
300m Row
20 Alt Db Snatchs 25
15 Box overs
(20" Single DB)

Sensory

3 RFT
500m Row
20 Db SA Snatches 50/35
20 DB Box Step ups
(20" Single DB)

Seated 2 (With Hip) 

3 RFT
350m Row
20 Db Hang Snatches 35/25
20 Box U-turns
(20" Single DB)

Seated 1 (Without Hip) 

3 RFT
250m Row
20 Db Hang Snatches 35/15
20 Box U-turns
(20" Single DB)

Seated Quad

3 RFT
150m Row
10 kb Hang Snatches 8kg
15 Box U-turns
(20" Single KB)

TEST 10 WheelWOD Games 2022

Saturday December 3, 2022

"The Gymnastic Chipper"

For Time: 

12 min cap

Able Bodied

 25 Pull ups
25 Pushups
1 Rope Climb
20 C2B
20 Pushups
2 Rope Climbs
15 T2B
15 Pushups
3 Rope Climbs
10 Pushups

Upper 2 Point

 25 Pull ups
25 Box Jumps
1 Rope Climb
20 C2B
20 Box Jumps
2 Rope Climbs
15 T2B
15 Box Jumps
3 Rope Climbs
10 Bar MU/C2B
10 Box Jumps

Upper 1 Point

 25 Ring Rows
25 Box Jumps
1 Rope Climb
20 Ring rows
20 Box Jumps
2 Rope Climbs
15 Hanging Knee raise
15 Box Jumps
3 Rope Climbs
10 Ring Rows 4ft past
10 Box Jumps

Lower 2 Point

 25 Pull ups
25 push ups
1 Rope Climb
20 C2B
20 Pushups
2 Rope Climbs
15 T2B
15 Pushups
3 Rope Climbs
10 Bar MU
10 push ups

Lower 1 point

25 Pull ups
25 Push ups
1 Legless Rope Climb @10ft
20 C2B
20 Push Ups
2 Legless Rope Climbs @10ft
15 T2B
15 Push ups
3 Legless Rope Climbs @10ft
10 Bar MU
10 Push ups

Minor Neuromuscular

25 Ring rows
25 Push ups
1 Rope Climb
20 Ring rows
20 Push ups
2 Rope Climbs
15 Ring rows
15 Push ups
1 Rope Climb
10 Seated Ring pull ups
10 push ups

Major Neuromuscular

25 ring rows
25 Push Ups
1 lay to stand
20 Ring rows
20 Push Ups
2 Lay 2 Stand
15 Ring rows
15 Push Ups
3 Lay 2 Stand
10 SA Ring 4 ft past
10 Push Ups

Short Stature

25 pull ups
25 push ups
1 Rope Climb
20 Ring Pull-Ups
20 Push Ups
2 Rope Climbs
15 T2R
15 Push Ups
1 Rope Climb
10 C2R Pullups
10 Push Ups

Sensory

25 Pull ups
25 Pushups
1 Rope Climb
20 C2B
20 Pushups
2 Rope Climbs
15 T2B
15 Pushups
3 Rope Climbs
10 Ring Dips
10 Pushups

Seated 2 

2 rope climb
8 section Wheelie
200m Ski
15 Ring Pullups
8 section Wheelie
200m Ski
10 C2R Pullups
8 section Wheelie
200m Ski
5 Ring MU
8 section Wheelie

Seated 1

2 rope climb
8 section Wheelie
200m Ski
15 Ring Pullups
8 section Wheelie
200m Ski
10 C2R Pullups
8 section Wheelie
200m Ski
5 Ring MU
8 section Wheelie

Seated Quad

20 Chair dips
8 section Wheel
100m Ski
15 Chair dips
8 section Wheel
100m Ski
10 Chair dips
8 section Wheel
100m Ski
5 Chair Dips
8 section Wheel

TEST 11 WheelWOD GAMES

Sunday December 4, 2022

The Final Test

All Divisions

For Max Calories

1 min Max Cal Airdyne
rest 1 min
45 sec Max Cal Airdyne
rest 1 min
30 Sec Max Cal Airdyne
rest 1 min
1 min Max dist. sandbag Carry
7 Minutes Total

Sandbag Weights:
Able Bodied: 100/70lb.
Upper 2 points: 100/70lb.
Upper 1 point: 70/50lb.
Lower 2 Points: 100/70lb.
Lower 1 Point: 70/50lb.
Minor Neuro: 70/50lb.
Major Neuro: 50/20lb.
Short Stature: 50lb.
Sensory: 100/70lb.
Seated 1&2: 70/50lb.
Seated Quad: 20lb.

TEST 2 - Built by Bullit

Friday December 2

For this workout  - All athletes will be wearing a weight vest-

Male 20lb Vest 

Female 14lb Vest

Able Bodied

5 Rounds
2 Laps
4 Package Over Coffins
35#

Upper 2 Point (BE) 

5 Rounds
2 Laps
4 Package Over Coffins
35#

Upper 1 point (AE)

5 Rounds
2 Laps
4 Package Over Coffins
35#

Lower 2 Point (BK)

5 Rounds
2 Laps
4 Package Over Coffins
35#

Lower 1 Point (AK)

5 Rounds
1 Laps
4 Package Over Coffins
35#

Minor Neuromuscular

5 Rounds
1 Laps
4 Package Over Coffins
35#

Major Neuromuscular

4 Rounds
1 Laps
4 Over Coffins

Short Stature

4 Rounds
1 Laps
4 Over Coffins

Sensory

 5 Rounds
40 Double Unders
4 Package Over Coffins
35#

Seated 2

5 Rounds
40 Double Unders
4 Package Over Coffins
35#

Seated 1

5 Rounds
1 Laps
4 Medball Over Coffins
10#

Seated Quad

 3 Rounds
1 Laps
4 Chair to Coffin Transfers

TEST 3 WheelWOD Games

Friday December 2

Every 3 Minutes On The Minute

Able Bodied

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 500m Ski Erg
50 Jerks 135/95

Upper 2 point (BE)

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 500m Ski Erg
50 Jerks 135/85

Upper 1 Point (AE) 

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 400m Ski Erg
50 Db Jerks 50/35

Lower (BK)

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 500m Ski Erg
50 Jerks 135/85

Lower (AK)

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 400m Ski Erg
50 Jerks 85/55

Minor Neuromuscular

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 400m Ski Erg
50 Jerks 85/55

Major Neuromuscular

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 250m Ski Erg
50 Jerks 55/35

Short Stature

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 250m Ski Erg
50 Jerks 55/35

Sensory

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 500m Ski Erg
50 Jerks 115/75

Seated 2

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 400m Ski Erg
50 press 85/55

Seated 1

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 400m Ski Erg
50 press 75/45

Seated Quad

For Time
E3MOM with 1 min transitions
4 rds total (16 miutes )
buy in 200m Ski Erg
50 press 35

TEST 4 WheelWOD Games

( SUNDAY December 4th Swimming Pool) 

SWIM WOD

Able Bodied

3 rds
2 minutes each
50m Swim
Max Sandbag Squats 100/70lb
Score total Squats
tie break final100m swim time
Time Cap 6 mins

Upper 2 Points (BE)

3 rds
2 minutes each
50m Swim
Max Sandbag Squats 100/70lb
Score total Squats
tie break final100m swim time
Time Cap 6 mins

Upper 1 Point (AE)

3 rds
2 minutes each
50m Swim
Max Sandbag Squats 70/50lb
Score total Squats
tie break final100m swim time
Time Cap 6 mins

Lower 2 Point (BK)

3 rds
2 minutes each
50m Swim
Max Sandbag Squats 70/50lb
Score total Presses
tie break final100m swim time
Time Cap 6 mins

Lower 1 Point

3 rds
2 minutes each
50m Swim
Max Seated overhead presses 70/50
Score total Presses
tie break final 100m swim time
Time Cap 6 mins

Minor Neuromuscular

3 rds
2 minutes each
50m Swim
Max Sandbag Squats 70/50lb
Score total Squats
tie break final 100m swim time
Time Cap 6 mins

Major Neuromuscular

3 rds
2 minutes each
25m Swim
Max Sandbag Deadlifts 70/50lb
Score total Deadlifts
tie break final 50m swim time
Time Cap 6 mins

Short Stature

3 rds
2 minutes each
25m Swim
Max Sandbag Squats 50lb
Score total Squats
tie break final 50m swim time
Time Cap 6 mins

Sensory

3 rds
2 minutes each
50m Swim
Max Sandbag Squats 100/70
Score total Squats
tie break final100m swim time
Time Cap 6 mins

Seated 2

3 rds
2 minutes each
25m Swim
Max Sandbag floor press 100/70
Score total Press
tie break 50m swim time
Time Cap 6 mins

Seated 1

3 rds
2 minutes each
25m Swim
Max Sandbag floor press 100/70
Score total Presses
tie break final 50m swim time
Time Cap 6 mins

Seated Quad

3rds
2 min each
25m Swim
Max Db deck drag
Score total distance
tie break final swim time
Time Cap 6 mins

TEST 5 WHEELWOD GAMES 2022

SATURDAY DECEMBER 3RD

"ISABEL with GAS"

Ablebodied

30 Snatches for time
EMOM 6 Burpees
135/95
Time Cap: 6 mins

Upper 2 Points (BE)

30 Snatches for time
EMOM 6 Burpees
115/75

Upper 1 point (AE)

30 Snatches for time
EMOM 6 Burpees
95/65

Lower 2 Point (BK)

30 Snatches for time
EMOM 6 Burpees
115/75

Lower 1 Point (AK)

30 Snatches for time
EMOM 4 Burpees
95/65

Minor Neuromuscular

30 Snatches for time
EMOM 4 Burpees
95/65

Major Neuromuscular

30 Snatches for time
EMOM 6 knee Burpees
75/45

Short Stature

30 Snatches for time
EMOM 6 Burpees
65/45

Sensory

30 Snatches for time
EMOM 6 Burpees
115/75

Seated 2 ( With Hip) 

30 Hang Snatches for time
EMOM 6 U-Turns
85/45

Seated 1 ( Without Hip) 

30 Hang Snatches for time
EMOM 6 U-Turns
75/35

Seated Quad

30 Hang Snatches for time
EMOM 4 U-Turns
55/25

TEST 6 WheelWOD Games

Saturday December 3, 2022

MASH UP 6,7,8 - waterfall workout

Ablebodied

"ANNIE"
For Time
50-40-30-20-10
DU
Sit ups

Upper 2 Point (BE)

"ANNIE"
For Time
50-40-30-20-10
DU
Sit ups

Upper 1 Point (AE)

"ANNIE"
For Time
50-40-30-20-10
DU
Sit ups

Lower 2 point (BK)

"ANNIE"
For Time
50-40-30-20-10
DU
Sit ups

Lower 1 point (AK)

"ANNIE"
For Time
50-40-30-20-10
SU
Sit ups

Minor Neuromuscular

"ANNIE"
For Time
50-40-30-20-10
SU
Sit ups

Major Neuromuscular

"ANNIE"
For Time
40-30-20-10-5
SU
Sit ups

Short Stature

"ANNIE"
For Time
50-40-30-20-10
SU
Sit ups

Sensory

"ANNIE"
For Time
50-40-30-20-10
DU
Sit ups

Seated 2 ( with Hip) 

"ANNIE"
For Time
50-40-30-20-10
Multi Ropes
Db Core Twists 35/20

Seated 1

"ANNIE"
For Time
50-40-30-20-10
Multi Ropes
Db Core Twists 20/10

Seated Quad

"ANNIE"
For Time
50-40-30-20-10
Multi Ropes
Core Twists

TEST 7 WheelWOD Games

Saturday December 3, 2022

Part 2 of Mash up (6,7,8 run in succession) 

"KAREN"

Ablebodied

"Karen"
For Time
150 Wall Balls 20/14
10 Min Cap

Upper 2 Points (BE)

"Karen"
For Time
150 Wall Balls 20/14
10 Min Cap

Upper 1 point (AE)

"Karen"
For Time
150 Wall Balls 14/10
10 Min Cap

Lower 2 Point

"Karen"
For Time
150 Wall Balls 20/14
10 Min Cap

Lower 1 Point

"Karen"
For Time
150 Box Wall Balls 14/10
10 Min Cap

Minor Neuromuscular

"Karen"
For Time
150 Wall Balls 14/10
10 Min Cap

Major Neuromuscular

"Karen"
For Time
100 Box Wall Balls 14/10
(9/7' Target)
10 Min Cap

Short Stature

"Karen"
For Time
150 Wall Balls 10lb.
(7,6ft target)
10 Min Cap

Sensory

"Karen"
For Time
100 Wall Ball Cluster 20/14
10 Min Cap

Seated 2

"Karen"
For Time
150 Wall Balls 14/10
(9/7'Target)
10 Min Cap

Seated 1

"Karen"
For Time
150 Wall Balls 14/10
(9/7'Target)
10 Min Cap

Seated Quad

"Karen"
For Time
100 Wall Balls Sh2Sh 10lb.
10 Min Cap

TEST 8 

Saturday December 3, 2022

Part 3 of 3 Mash Up

Distance Row

Able Bodied, Upper, Lower, Sensory

For Time:

2KM Row

Minor Neuromuscular

For Time:

1750M Row

Major Neuromuscular, Short Stature, Seated 2, Seated 1

For Time

1250m Row

Seated Quad

For Time:

750m Row

TEST 9 WheelWOD GAMES 2022

Sunday December 4th

"Clean it Up"

All Divisions

on a 6 minute Clock (EMOM)
Athlete can only attempt a 4RM once a minute, athlete can do less than 6 attempts , but they must lift 3 minutes in attempts

Find 4RM
Clean

Any Clean can Be used as long as the bar starts on the floor and ends in the front rack with palms facing up and elbows infron of the bar on each lift.

*Quad will be Hang Clean**