Friday’s WOD May 29th

Athletes:

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):

Mobility:

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

 

Strength:

  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…

Conditioning:

C1:

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

C2:

4 Bar Muscle-ups
4 Handstand Push-ups

C3:

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

C4:

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.