Saturday 6/23/2013 June B-Day workout
Happy Birthday to all our June babies!!
Emily Kerr
Jason Fliesher
Gabe Chapa
Ryan Ricci
Yasmin Hani
Bernard Wolf
Ari Anatasi
Chris Oehl
Jonathan Noble
This workout is dedicated to you all! Happy Bday rock stars! 🙂
Warm up
Musical balls to Prince on Pandora
Prince is a June baby!
Partner ski 200 meters at a time for 800 meters total
Hip mobility
Training
Partner WOD
“birthday workday”
6 min AMRAP (June)
Max meters on the Ski erg
barbell hold at the hip (135lbs/95lbs)
Partner A ski’s
Partner B holds a barbell. Meters only count when barbell is off the ground.
Score total meters per team
Rest 3 mins
6min AMRAP (June)
13 Dead lifts per Partner ( year) (185/115lbs)
Plank hold
Partner A deadlifts
partner B holds plank
Alternate every 13 DL’s
Dead lifts only count when Partner is in full plank
Score total dead lifts per team
3min rest
6min AMRAP (June)
Barbell hold over head (95/65lbs)
13 ( year) Ab-mat sit ups
Partner A holds barbell over head
Partner B does 13 sit ups ups
Alternate every 13 sit ups
Sit ups only count while barbell is over head
Score total sit ups per team
2013 06 28
No partner wod
Cindy 18 rounds + 5 pull-ups