WORKOUT OF THE DAY FEBRUARY 18TH 2015 #Elizabeth

ONE LOVE

So if you took on that chipper yesterday… you may be feeling a little angry or even aggressive towards me 🙂

In the words of the Ginja Ninja himself, “That’s Gains your feeling”

And don’t worry because I wouldn’t program another long work out today, (or would I?) Naaahhh i don’t wanna do one either!

We had some amazing times and great scales for yesterdays chipper. if you are not already following us on insta-gram, Twitter or FB our handle is @wheelwod. Join the movement!

Also Shirts are on sale at Wheel Wod Gear or just visit our store  from the home page!

ok enough sales & promotion, lets get down to why we are here! Sweat, Blood, breaking spokes and burning rubber!

WheelWod

Buy In: 

Shoulder mobility. bands, foam roll and stretching

Wrist and elbow mobility

Then 5 mins cardio (ski erg, row or roll)

EMOM 5 mins

45 seconds ski erg or row

15 sec rest

 

Focus: Clean & Press

5-5-5-5-5

cleans will come from the floor or if needed boxes. first 2 sets will be warm up and last 3 will be working. increase weight each set.

We are focusing lifting from the floor to develop the ability to increase your everyday functional movement. you will need to pick things up from the floor on a day to day basis so lets train that in our fitness as well!

 

WOD:

Its a sprint today! Quick and Dirty Crossfit benchmark

“Elizabeth”

21-15-9

Ring Dips

Cleans @ 75lbs

dips can be adapted to bars, boxes or from floor

doyouevendip_zps12c1c042

 

Cash Out:

Tabata: Russian Twists with KB or slamball 20lbs

 

post comments or times to Website, Insta or FB

 

Wheel Together and share the movement!

#WheelwodNation

Stouty

 

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