Friday’s WOD May 29th


Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. 

Warm-up (please do on your own 10 minutes before class):


SMASH stuff that’s sore! If you are unsure of using a foam roller ask your trainer.



  1. a) 4×10 Barbell Curls
  2. b) 4×10 Lying Tricep Extensions

*Superset. Complete first set of 10 Barbell Curls then first set of Lying Tricep Extensions. Then second set…



15 minute AMRAP of:
2 Muscle-ups
20 Sec Freestanding Handstand Hold
8 Kettlebell Swings 73/53


4 Bar Muscle-ups
4 Handstand Push-ups


12 Pull-ups
4 Handstand Push-ups
8 Kettlebell Swings 53/35


12 Assisted Pull-ups
4 Pike Handstand Push-ups
8 Kettlebell Swings 35/27

* Must be able to RX 2 or more movements to move to next CAT.