Tag

Assault Bike

LIFT: Clean & jerk – 5 x 1 @ 80% 1RM WOD: 4 Rounds 2 min Assault Bike 400m Row 2 Rope Climbs

SKILL: Tire Flips for Max Load WOD: Max Calorie Assault Bike 15 sec sprint / 45 sec rest

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 20 push ups 100 Double under’s 20 KB Snatch @ 24/16 kg

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 5 strict pull ups 10 Push press @ 95/65 15/10 Cal Assault Bike

LIFT: Back Squat – 3×5 WOD: 15 / 10 Calorie Assault bike Buy in then 2 Rounds of 15 Ring Row 45 double under’s 15...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

LIFT: Bench press – 3 RM WOD: AMRAP in 7 10 Burpee Box Jump @ 24/20 20/15 Cal Assault Bike

SKILL: Tire Flips WOD: 10 Rounds station 1: 30 sec assault bike sprint station 2: 60 sec rest station 3: 30 sec Row sprint station...

LIFT: OH Squat – 3 RM WOD: Complete 4 Rounds of 3 Sets of: 3 KB Snatch – R 5 KB Front Rack Squat –...

LIFT: OH Squat – 3 x 2 WOD: 2 Rounds 25 Burpees 400m Run 25 Cal Assault Bike 400m Run