amrap, assault bike, crossfit, macho man, training, wod, workouts -

Wednesday 4.15.20

Warm-up Prep (10-15 Minutes)

 2 Rounds

500m Row

10 PVC Passthroughs

10 Kettlebell Push Presses

1 Min Lat foam Roll

10 Goblet Squats


Strength -  Back Squat


10 x 4 reps

70-75% of 1 RM


WOD (Workout of the Day) 


9 Minute AMRAP

12 Calorie Bike

1 Macho Man 135/95

1 Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 3-7 Rounds
  • This is a fast mover, on the bike 75% is ideal to save enough in the tank to rep out those Macho Man's unbroken and get back on that bike.
  • Score is total number of rounds

*Scale accordingly if any exercise cannot be performed RX