200m run, assault bike, crossfit, push press, rounds, run, sandbag carry, training, wod, workouts -

Friday 7.10.20

Warm-up Prep (10-15 Minutes)

3 Rounds

200m Run

10 Hand Release Push-Ups

5 Inch Worms

3 Samson Stretch Each Side


Strength/Skill - Front Squat

EMOM 2x6

8 Reps @ 65% of 1 RM


WOD (Workout of the Day) 

"Stone Man"

4 Rounds

15 Calorie Bike

10 Push Presses 115/75

200m Sandbag Run 100/50

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 12-20 Minutes
  • Anaerobic is the name of the game for this one, go unbroken on the bar and 75% max on the bike, don't overdue it on the bike which can hurt you in the other exercises.
  • Score is time to completion 

*Scale accordingly if any exercise cannot be performed RX