CrossFit CBD

WOD

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

Saturday 08/07/17

Assault Bike. Love it or Hate it?? Which is it to be???

Assault Bike. Love it or Hate it??
Which is it to be???

WoD: "Steady As She Goes"

Every Minute On The Minute x 30 Minutes, Alternate Between:

Min 1: Calorie Row, 50 seconds

Min 2: Dead-Ball To Shoulder, 50 secs

Min 3: Calorie Assault Bike, 50 secs

Min 4: Kettlebell Waiters Walking Lunge, 50 secs

Min 5: REST

 
  • Grunt & Grind, Get the job done!
  • Treat this like "Fight Gone Bad" & get as many reps as you can in the 50 seconds of work. Use the 10 remaining seconds in the minute to transition over to the next movement.
  • YOU choose the weight on the D-Ball. Clean it up to the shoulder then drop it back down on the pad in front of you. Alternate shoulders each rep.
  • You also choose your KB weight for the lunge. Use a single KB, rack it up on one side of your front rack then lunge your way up the gym. Swap sides after 10m.
  • Calories? You know the drill! Get moving!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.
 

Post Number of REPS to Beyond The Whiteboard

 
This entry was posted in WODs. Bookmark the permalink.

Comments are closed.

Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

  • WoD Archive

  • Subscribe to CF CBD via Email

    Enter your email address to subscribe to CF CBD and receive notifications of new posts and WODs by email.

    • Facebook Twitter Rss