Work it Wednesdays
Don showing us the pleasure of the Assault bike!
PC Oscar Bravo
Fun challenge for this mid week wod! Aim to challenge yourself on the deadlifts and cruise through the rest.
You should aim to have 2ish minutes of rest for each interval.
Take a big breath after that bike so your double unders can be as unbroken as possible.
Good Luck Everyone!
WARMUP: 3 rounds
6 slow kb halos (3 per side)
12 kb swings
24 jacks or single skips
WOD: Strength & Aerobic EMOM
Every 5min for 30mins complete:
5 Deadlifts (225/155)
10 Single arm DB shoulder to overhead (50/35) *5 reps per arm
15/10 Assault bike cals
25 Double Unders
FG3- 185/125, 10 DU per round
FG2- 135-155/95-115, scale DB, 50 single skips
FG1- scale weight as needed
CP1- 265/195, 50/70
CP2- 315/225, db/kb clean and jerks (53/70)