A minute a day to keep the doctor at bay!

WoD: Unlucky For Some!

1 Mile / 1.6km Assault Bike Time Trial

Rest as needed between efforts.

Before you get back on the Bike however you must complete the following:

Rest #1: Max Effort Set Strict Pull Ups / Banded Strict Pull Ups

Rest #2: Max Effort Set Chest To Bar Pull Ups / Pull Ups / Ring Rows

Rest #3: Max Effort Set Toes To Bar / Hanging Knee Raises

You get one shot at it so make it your best effort! #NOmulligans

The ole Assault Bike (or the Devils Bike as its affectionally known as) is a beast of machine. The less you push the harder it seems to spin the wheel. The harder you push, the more that wheel resists you. You can't win!! Or can you?? 🙂
It's a "rest as needed" day. This means all out effort for each go on the bike. You times will perhaps drop off a little bit but but don't let cloud your mind. Still push as hard as you can with every pedal (don't forget to use those arms too!)
During your resting periods you have some gymnastics work to do! The tasks are written above. They are to be attacked in that order. You only get the one shot at each so make the most of it. We will use these numbers as a baseline to take forward in our training.
Have fun!
Hold the standards. Form is priority as always.
Scale as needed.

Post your Bike TIMES, & then your rep numbers for the gymnastics to your Beyond The Whiteboard. account.