WOD Friday 8/9/19

Posted on Posted in WOD

“Block Buster”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

GENERAL
Three fast paced 5-minute intervals, with 5 minutes of rest between
Each interval starts with a bike buy-in that only happens once
Following the bike, athletes will complete AMRAP rounds of “The Chief”
1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
The weight increases each round as the calories on the bike decrease
As the weight gets heavier, you’ll have more time to complete rounds because the calories decrease
“THE CHIEF”
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
LOGISTICS
Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively
Stagger on opposite 5-minute windows if short on bikes
If staggering and sharing barbells, parter 2 will have to change out weights following their round
If unable to Assault Bike:
Equal Calorie Echo Bike or Bike Erg