Home » posts » WHEELWOD OF JUNE 19 #FRIDAYFUN

Awesome wod yesterday from Kev and today I’m going to take a baseline of one the did in Warsaw and beef it up a little WHEELWOD STYLE

BUY IN:

Row 400m 

Wheel 400m

Ski Erg 400m

(No rest between)
FOCUS:

BENCH PRESS APRE3

6 reps 1 set @50% 3RM

3 reps 1 set @75% 3RM

ME 1 Set @100% 3RM

ME 1 Set Adjust Weight up 5 or down 5
KB Deadlift 10-10-10
WOD: WHEEL GONE FLAT 

( fight gone bad wheelwod style)

3 RDS

1MIN SKI ERG OR ROW – cal

1MIN SH PRESS @ 75/55# – reps

1 MIN WALL BALLS  10/14# -reps

1 MIN KB DEADLIFT 16/20kg x2 – reps

1 MIN KB HIGH PULL 16/20kg – reps

1 MIN REST

Count total reps each round and combine for total score
CASH OUT:

1 rope climb

Rest 1 min

1 rope climb


HAVE A GREAT WEEKEND

STOUTY

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