Five Rounds
– 6 Snatch and Press
– 6 High Box Jumps
Four Rounds
– 8 Sandbag Shoulder and Squat Drops
– 16 Slam Balls
Three Rounds
– 10 Weighted Situps
– 10 Hip Extensions
Categories
2011-07-21 WOD
Category: Underground Strength
Categories
2011-07-19 WOD
Four Rounds
– Max Handstand Hold
– 10 Close Stance Squats
Four Rounds
– 4/3/2/1 Rope Climbs
– 8/6/4/2 Pistols
Four Rounds
– Max Hollow Body Hold
– 15 Second Basket Hold
Categories
2011-07-07 WOD
Video: Cody & Steve (Team Co-Shir) Katechis, and Coach David
took on “Korengal Valley” at Rumble By The River ’11.
“Korengal Valley” – 7 Rounds (8 Rounds For Teams):
Hill Sprint, 10 KB Swings, 10 Lateral Burpees, 200m Run
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Categories
2011-07-05 WOD
VIDEO: Viewing the 2011 4th of July Riverfront Celebration Fireworks from The Boneyard
“Monte’s Mountain”
1 to 10 to 1:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Work your way up the mountain. If you have to break up the reps to complete the round you will stop there and then go back down the mountain. If you make it all the way to 10 and back to 1 unbroken you will use a heavier bell next time.
Categories
2011-06-30 WOD
Skill
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridge Ups
Two Rounds
3a. Plank Hold Progressions
Skin the Cat
Hollow Rock
Hollow Body
Bridge Up
Categories
2011-06-28 WOD
Video: Bean, Katechis, and David meet “Pedro” – Ground-to-Overhead Ladder
at Rumble By The River ’11. Way to go, guys! You are “ultimate machines!”
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Categories
2011-06-16 WOD
Four Rounds
1a. 5 Tire Flips
1b. 5 Double KB Rows
Three Rounds
2a. 5 Double KB Presses
2b. Max Lateral Walking Pushups
Two Rounds
3a. 15 Double Kettlebell Cleans
3b. 15 Toes to Bar
*Heavy kettlebells on these lifts. Brace your back and keep it flat, no bending. Rest as needed. Slow and controlled on Toes to Bar, on the way up and the way down.
Categories
2011-06-14 WOD
Four Rounds
1a. 5 Turkish Getups w/ Right Arm
1b. 5 Turkish Getups w/ Left Arm
Three Rounds
2a. 50′ Overhead Lockout Walk
2b. 50′ Front Rack Walk
2c. 50′ Farmers Lunge
2d. 150′ Farmers Walk
Categories
2011-06-09 WOD
Three Rounds
– 5 Push Press
– 5 Weighted Pullups
Four Rounds
– 300′ Farmers Walk
– 30 Mountain Climbers
Three Rounds
– 15 Tree Choppers
– Suicide Run
Categories
2011-06-07 WOD
Five Rounds
– 5 Handstand Pushups
– 5 Deadlifts (225/135#)
Three Rounds
– Max Pushups
– Max Body Rows
Two Rounds
– Two Minutes Max Slam Balls
– Two Minutes Max Wall Balls