#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 wheelwod@gmail.com 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!
