IM60
Skill/strength:
Freak Super Set!
4x
15 Arnold presses
20 sumo deadlift high pulls 70/53
25 ab mat sit ups
Rest 1-3 minutes between sets to go heavy on Arnold Presses
WOD:
14 minutes
Each minute:
8 hand release burpees
2 jumping lunges*
*each minute add 2 jumping lunges until you are no longer able to complete the work in under 1 minute. If you make it through the 8 minutes your score is 8. If you’re unable to make it to the round of 14 rest for a minute and then repeat your last successful round for the remainder of the time.
IM30
15 min AMRAP
25 plate ground to ovhd
20 mtn climbers
800 m row
25 plate ground to ovhd
20 mtn climbers
800 m row
Max cal on BIKE
IMBarbell:
A. Muscle Snatch to max + 4 sets of 2 at 75-80%
B. 1 Power clean+1 squat clean+1 front squat+1 jerk
C. Hip Extensions
3 sets of 15-25
IMRecovery
Cat Camel x 2 min changing poi’s Orion’s slowly and purposefully
Child’s pose x 2 min
Child’s pose with torso rotation x 1 min each side
High dragon x 2 min each side
Couch stretch x 2 min
1 min squat hold holding an upright