Strength:

Half Kneeling Single Arm Shoulder Press 4-4-4-4

 

Conditioning:

Happy Birthday Hay Scorn!

For time:

Cash in :

93 Jumping Jacks

— then —

1 Round:

23 Handstand Push-ups

23 Hang Power Cleans, 115/75 lbs

23 Box Jumps, 30/24 in

23 Shoulder-to-Overheads, 115/75 lbs

23 Toes-to-bars

23 Overhead Squats, 115/75 lbs

— then —

Cash Out:

93 Double Unders

*every 3 minutes do 7 Burpees-Over-Bar

 

6 (month) movements, 23 (age) reps, 7 (date) burpees, 93 (year) cash in&out.

June 7, 2016

WOD for Tuesday 6/7/2016

Strength: Half Kneeling Single Arm Shoulder Press 4-4-4-4   Conditioning: Happy Birthday Hay Scorn! For time: Cash in : 93 Jumping Jacks — then — 1 […]
June 6, 2016

WOD for Monday 6/6/2016

Strength: Deadlift 3×10 Set 1: Clean Grip Set 2: Weak Grip Set 3: Strong Grip Use the same weight for each set. Rest 2 mins between […]
June 4, 2016

WOD for Saturday 6/4/2016

PARTNER WOD! For Time: 100 KBS- Partner Goblet Holds KB 100 Wall Balls- Partner Handstand Holds 80 Toes-to-Bar- Partner Holds Plate Overhead 1 Mile Run- 1 […]
June 3, 2016

WOD for Friday 06/03/2016

Skill: Pull up- Kipping/ Butterfly *Pre-req for butterfly/kipping= 5 strict pull ups. If don’t have that, we will work on strength.   Conditioning: “Tabata” – Box […]