assault bike RSS

assault bike, box jumps, carve engine, chest to bar, crossfit, functional fitness -

"Harrier"

5 - 3 Min Rounds

21 Chest to Bar

Max Box Jumps 30"

Rest 3 Minutes

Repeat again alternating between Max BJ and Max Bike Calories

Incorporated Energy Systems in WOD:  Glycolytic

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amrap, assault bike, carve engine, crossfit, deadlift, functional fitness, snatches, thrusters, v-ups -

WOD (Workout of the Day) 

"Ground and Pound"

AMRAP 18

18/15 Calorie Erg Bike

15 Thrusters 75

12 DB Snatches (50/35)

9 V-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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assault bike, carve engine, crossfit, functional fitness, power snatches, pull-ups -

WOD (Workout of the Day) 

"9-5"

EMOM 3x5 Rounds

10 Calorie Bike

7 Power Snatches 95/65

3 Clock Grip Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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assault bike, burpee pull-ups, carve engine, crossfit, crossfit wod, deadlifts, toes to bar, wod -

WOD (Workout of the Day) 

"Weekend Cleanse"

AMRAP 20

10 Toes 2 Bar

10 Calorie Bike

10 Burpee Pull-Ups

10 Deadlifts 155/115

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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assault bike, carve engine, crossfit, deadlifts, kettlebell burpees, rounds, wod -

WOD (Workout of the Day) 

"Boom Sauce"

4 Rounds

9 Double KB Burpees 53/35

15 Calorie Assault Bike

21 Deadlifts 155/115

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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