10/13 Cal assault bike
21 Deadlift - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
15 Hang power cleans - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
9 Shoulders to overhead - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
2 min pause
TC: 16
"For Time – Bike & Barbell Intervals"
This WOD is a two-round interval-style grinder, where you bounce between the Assault Bike and a classic barbell triplet. The constant bike breaks keep your heart rate high, while the barbell cycling hits your posterior chain and shoulders.
This one is all about managing your barbell fatigue while still pushing the bike. Breaks should be short and strategic — smooth barbell reps will preserve your lungs for the next assault.
Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
crossfit descending ladder wod, devils clean workout, dumbbell crossfit workout, dumbbell push press workout, dumbbell squat workout, for time crossfit wod
For time
12-10-8-6-4-2
Devils clean
Double DB squats
Double DB push press
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
