Workout of the Day January 28th 2015

#WheelWod –

Video movement breakdown will be posted at 12:00pm EST

Workout of the Day

Well this is the inaugural Wod for Wheelwod.

We will be posting programming and movement breakdown videos daily.

please send any Wod ideas to [email protected] or post on our facebook page, instagram or twitter tag us #wheelwod

Buy In: get your heart rate up!

500m row/ski erg or 800m wheel

Shoulder mobility – 5 mins

then

10 min EMOM

odd minutes: 50m sprint

even minute: 5 back extensions & 5 push ups

Focus: strength work

Kettlebell Floor Press

5-5-5-5-5

(focus on keeping elbows in tight to body and push from abdomen. Increase weight as necessary)

WOD: hang on for your life!

 

For Time:

50 strict hanging from bar chair raises

every time you come down from the bar to break 5 shoulder press at 135

then back on the bar!

post your times to www.facebook.com/Wheelwod

Cashout: build that core

Tabata 2 rds 8 cycles 1 minute rest between cycles

Plank holds

 

Thanks for the support!