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Our Blog

Tuesday 5.23.17 Workout of the Day

By cfpalmbeach | In WODs | on May 22, 2017



How is it possible there are 7 babies between these#strongmoms? Incredible and inspiring.

Proud to coach them all, but they put in the real work, and still do.


“Power Wheels” 

3 Min AMRAP:

12/8 Calorie Assault Bike

12 Power Snatch S(75/55) RX(95/65)

3 Min AMRAP:

12/8 Calorie Assault Bike

8 Power Snatch S(95/65) RX(115/80)

3 Min AMRAP:

12/8 Calorie Assault Bike

4 Power Snatch S(115/75) RX(135/95)

*Rest 3 Minutes Between Rounds

Core WOD


WOD Tips:

-“Power Wheels” is a short and intense interval workout utilizing one of the best tools for intensity, the assault bike. Since you are only working for 3 minutes at a

time, the goal here is to attack the assault bike at about 90% intensity each round. This is a great way to develop our ability to sprint and create lots of power in a

very short period of time. Each round on the assault bike should take about 30 seconds or less. The power snatch will start at a lighter weight with higher reps and

we will decrease the reps but increase the weight for each AMRAP. For each round, you should be able to go unbroken with the snatch. Only at the last weight,

should you consider going down to singles on the snatch.



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