Endurance & Power

Today’s Wheelwod is a cardio demon! We are going with the some endurance work mixed with weight lifting… Always a recipe for fun

Check this out, like I promised we will be pushing our chairs this week.. Are you ready for the challenge?

WHEELWOD

BUY IN:

500m row or Erg

3 rds

10 m crawl

10 push ups

10 sit ups

then some banded shoulder mobility

FOCUS:

Shoulder Press APRE

6 Reps 50% of 10 Rep Max

3 Reps 75% of 10 Rep Max

ME 100% of 10 Rep Max

ME Based off of 3rd Set

work off numbers from last week

if you got less than 10 by 3 or more on final set then start 5-10lbs lighter this week

if you got 8-12 start at finishing weight and if you got 13 or more on final set go up 5-10lbs to start.

***unless your just starting then find a 10 rep max and get started***

WHEELWOD:

2400m Wheel (1 1/2 miles)

6 BODY WEIGHT BENCH PRESS

1200m Wheel (3/4 mile)

6 BODY WEIGHT BENCH PRESS

400m Wheel  (1/4 mile)

6 BODY WEIGHT BENCH PRESS

Have fun with this… don’t be afraid of the Push…

Stouty