Well todays is a bit crazy and your gonna want a partner possibly a foursome? (Scale accordingly)
The Workout is a Birthday Wod and it is for the one and only,
Stephanie Hammerman!
Steph Turns 25 today and since we are all in Cali together we (Gustavo, Kevin & Myself) thought that it should be a 25 min cap, involve 1990 reps of something and 1 rep and 30 of 2 other exercises. Thats right you read that right 1990 reps of something…. Blame Ogar its his fault.
So we are gonna call this one
“The hammer 25”
Buy In: Strap yourself in today is gonna suck!
ski erg or row
5-10-15-20-25-20-15-10-5 calories
rest 1:1
Focus: strength work
We are gonna get into some Shoulder Press today to find your
3RM (rep max)
WOD: The Hammer 25 … Wait for it
25min Time Cap
For time in Teams of 4:
1990 Battle Ropes
2 people working at a time on Ropes
While other 2 complete
P1- 1 strict press 75%
P2- 30m sled drag
Rotate when 30m sled drag is completed
Rotate through Strict Press-Sled Drag-Rope-Rope-Strict Press
Continue presses and sled drags until all 1990 battle ropes are completed!
Post times to Facebook site www.facebook.com/Wheelwod
Cashout: Blow the Candles out
Tabata: pushups
Tabata: Dips
Tabata: Situps
We will post a combined video some time today of all the movements
Keep adapting, keep kicking ass and hit this or a scaled version of this for the Hammer!
#Wheelwod
