Power Clean
1-1-1-1-1
AMRAP – 10 Minutes
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Tag: Pushup
“Diane”
21-15-9 Reps:
– Deadlifts (225#/155#)
– Handstand Pushups
For Time:
– 20 Clean and Jerks (135#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)
Five Rounds for time:
– 9 Box Jumps
– 13 Pushups
Five Rounds
– 5 Skin the Cat
Four Rounds
– 150′ Overhead Lockout Walk
– Max Lateral Pushups
Three Rounds
– Leg Blaster
– 20 GHD Situps
– 10 Toes to Bar (strict)
Categories
2010-07-26 WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
3a. 20 Sledge Strikes
3b. 10 GHD Situps
“Barbara”
Five Rounds:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3 Minute Rest
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
2011-06-28 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