#WheelWod
This week has been good and we have seen more and more wheelies get into the mix each day!
So #WheelwodNation after a day of Lactic threshold training we are coming back around with so 30 sec on 30 sec off. This style of training is built to increase the heart rate and then attempt to recover and do it again each time attempt to recover quickly and sprint. Incorporating this into your programming along with strength work is sure to get you some Gains.
So once again we are reaching into the mind of Ogar and coming out with some serious work!
Happy Friday
Warm up:
500m erg/row/wheel
DB matrix
EMOM 10 Mins
2 Deads
2 Hang Cleans
2 Shoulder Pres
2 Cleans from Floor
Strength:
Behind the Neck Snatch Grip Press
EMOM 12min Strict Press
WOD:
5 Rounds
30secs ME Deadlift
30secs Rest
30secs ME Plate Hops
30secs Rest
30secs ME Hang Power Cleans
30secs Rest
30secs ME Ball Throws Against Box
30secs Rest
Rest as Needed then
5 Rounds
6 Floor Press
12 Plyo Plate hops on Hands FAP
150m Row from Floor
Cash out:
Tabata
Slam balls
