assault bike, crossfit, deadlift, rounds, wod -

Wednesday 2.12.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Russian Kettlebell Swings

10 Lunges (5 each leg)

20 Single Leg Kettlebell Deadlift (10 each leg)


Strength - Skill Work

Max Strict Pullups

Max Plank Hold

Max Strict Handstand Push up


Pre-WOD Mobility

1 Min. Hamstring Roll

1 Min. Couch Stretch against the wall

1 Min. Childs Pose


Post WOD Mobility

1 Min. Lat Roll

1 Min. Pigeon Pose each side

1 Min. Lower Back Roll

1 Min. Downward dog pose


WOD (Workout of the Day)

WOD "Thief"

5 Rounds

9 Deadlifts 225/175

15 Calorie Bike

:21 second rest


Incorporated Energy Systems in WOD: Phosphagen, Oxidative


  • The goal for this WOD is to complete all 5 rounds in under 12 minutes
  • This workout is supposed to be done with a heavy weight and will tax your breathing on both exercises increasing your cardio endurance on an anaeurobic level.
  • Since the weight is heavy, the first set can be done unbroken, but the following rounds should be broken up into 2 sets
  • Bike at a 80% max pace, just be sure not to tax yourself so much the deadlifts have to be broken up in more than 3 sets or your rest continues way longer than the :21 that the workout dictates.
  • Score is Time to Completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered Weight, Run 400m or Row if no bike