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!
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
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!
Its a sprint today! Quick and Dirty Crossfit benchmark
Cleans @ 75lbs
dips can be adapted to bars, boxes or from floor
Tabata: Russian Twists with KB or slamball 20lbs
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Wheel Together and share the movement!