Tag

Assault Bike

SKILL: 400m Run for time WOD: Friday the 13th Crap Shoot – AMRAP in 13 Roll the dice – do the reps – Repeat 2-40/30...

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: 5 Rounds 20 Cal Row 20/15 Cal Assault Bike 50 Double under’s -Rest 1...

LIFT: Snatch – 7 x 1 @ 80% WOD: AMRAP in 14 21 Calories Assault Bike 21 KB Swings @ 24/16 kg 21 Wall Ball...

LIFT: Front Squat – 5 x 3 @ 75% WOD: AMRAP in 7 15/10 Cal Assault Bike 50 Foot OH Walking Lunge @ 45/25 50...

LIFT: Jerk – 1 RM WOD: 21-15-9 Push Press @ 95/65 Calories on Assault Bike

LIFT: Clean – 1 RM WOD: AMRAP in 14 30 Ball slams @ 20/15 30 Cal Assault Bike 30 Wall Ball @ 20/14 30 Cal...

LIFT: Bench press – 3 RM WOD: Teams of 3 3:00 Assault Bike Max Calories (switch @ 60 sec) 3:00 Rest 6:00 Max Cal (switch...

SKILL: Assault Bike Sprints – 15/45 WOD: 100 Turkish Get Ups for time -score weight and time-

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 2 min Max Distance Row 1 min Rest 1 min Max Calorie Bike 2 min Rest