amrap, assault bike, crossfit, ground to overhead, knees to elbows, sand bag, training, wod, workouts -

Wednesday 5.6.20

Warm-up Prep (10-15 Minutes)

3 Rounds

1 Min Bike

15 Hollow Rocks

5 Strict KB Presses Each side

10 KB Swings


Strength - Power Clean

EMOM 1:30 x 6 Rounds

4 Power Cleans

75% of 1 Rep Max


WOD (Workout of the Day) 

"Flying Monkey"  

3 x 5 Min. AMRAP

15 Cal Bike

7 Sandbag Ground to Over Shoulder Drops 75/50

9 Knees to Elbows

Rest 3 Minutes

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 3-5 Rounds per AMRAP
  • These are 3 sprinty AMRAP's with a good rest in between.  Go hard and make the most out of the 5 minutes.  The weight is light, keep moving through the sandbags and get those K2E done unbroken.  The bike should be done at close to 90% effort.
  • Score is lowest total of reps in a round

*Scale accordingly if any exercise cannot be performed RX