#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!
