10-8-6-4-2 for time:
– Power Clean (155/105)
– Deadlift
– Jumping Lunge (each leg)
Tag: Clean
“Monte’s Mountain”
1 to 10 to 1:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Categories
2011-09-15 WOD
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
AMRAP – 12 Minutes
– 3 Squat Clean (135#/95#)
– Barbell Burpee
Power Clean
1-1-1-1-1
AMRAP – 10 Minutes
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Five Rounds for Load:
– 2 Hang Cleans
– 2 Power Cleans
– 2 Hang Squat Cleans
– 2 Squat Cleans
Same weight for each movement. Increase weight between rounds.
For Time:
– 20 Clean and Jerks (135#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)
OTM (On the Minute) for 15 Minutes:
-2 Power Cleans
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.