Awesome wod yesterday from Kev and today I’m going to take a baseline of one the did in Warsaw and beef it up a little WHEELWOD STYLE
BUY IN:
Row 400m
Wheel 400m
Ski Erg 400m
(No rest between)
FOCUS:
BENCH PRESS APRE3
6 reps 1 set @50% 3RM
3 reps 1 set @75% 3RM
ME 1 Set @100% 3RM
ME 1 Set Adjust Weight up 5 or down 5
KB Deadlift 10-10-10
WOD: WHEEL GONE FLAT
( fight gone bad wheelwod style)
3 RDS
1MIN SKI ERG OR ROW – cal
1MIN SH PRESS @ 75/55# – reps
1 MIN WALL BALLS 10/14# -reps
1 MIN KB DEADLIFT 16/20kg x2 – reps
1 MIN KB HIGH PULL 16/20kg – reps
1 MIN REST
Count total reps each round and combine for total score
CASH OUT:
1 rope climb
Rest 1 min
1 rope climb
HAVE A GREAT WEEKEND
STOUTY
