Hope everyone survived that Monster Mash!
Photo courtesy of Vince Hill
we are sticking with a strength program and if you are progressing along you should see some gains in the row and the bench for sure as well as your other lifts after the 8 week cycle. We will focus on 2 new lifts for the Apres training after the cycle finishes.
Crossfit OPEN:
Wheel Wod will be posting adapted Open Wods with weight and movement standards. We can compete, learn from each other and educate. Each open Wod will be posted Friday Afternoon with a video and write up here on www.Wheelwod.com Lets show the world what we can do!
Ok and now for Mondays Workout
Buy In:
3 rds
10 slamballs
10 wall balls
500m row/erg/roll
Focus:
KB Cleans
5×5 increase weight each set
(practice achieving full front rack position)
WOD: A Crossfit Benchmark
For Time:
150 Wallballs at a 9ft target and 14# ball
Cash Out:
3x 1min Plank Hold
Keep coming back to learn more about the open Wods and format!
WheelLife is a great life, get out there and roll tight!
Stouty
