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March 10, 2022 WOD

Assault Bike Endurance

6 Rounds

3 min On / 2 min Rest

*goal is to remain within same 1-2 RPMs while biking

Score: Total Calories


Finisher

Every 3 minutes for 4 rounds

12 Floor Press

12 Tempo Push ups ( 2s down, 1s hover, 1s hold at top)

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
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