Tuesday June 4, 2019



Freak Super Set!


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


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. 


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


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


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

Monday, June 3rd, 2019 at 11:10 pm / WODS