Skill:
Assault Bike
Properly adjusting the seat height and front/back
Figure out your numbers, write them down in your WOD Journal
WOD:
AMRAP 5
7 Hang Power Clean (95/65)
7 Pull Ups
Rest 2 minutes
AMRAP 5
6 Alternating Pistols
6 Push Ups
Rest 2 Minutes
AMRAP 5
5 Hang Power Snatch (95/65)
5 Bar facing burpees
Rest 2 minutes
AMRAP 5
4 Deadlifts (185/135)
4 Handstand Push Ups
Rest 2 Minutes
AMRAP 5
3 Full Clean and Jerks (185/135)
3 Ring Dips
We are going to spend just a few minutes talking about adjusting the seat on the Assault for comfort and performance. Be sure to make a note of the seat positions somewhere so you’ll know how to adjust it the next time we use them.
After that we are going to take on 5 different couplets of 5 minutes each. You’ll find we are going to start with 7 reps of each movement and work our way down to 3 reps each.
It is an endurance day, today we are going to work on our endurance in a slightly different way than you may be used to. It’s not a long drawn out workout of getting your heartrate up to a point that you can maintain for a long time, but this time it’s 5 sprints. You should work as hard as you can for as long as you can for each of these 5 minutes. You will find you won’t recover fully in during the 2 minute rest and will pile on that “tired.” This is where we are working today – to push through and still find a way to keep up the intensity all the way through the end.
