John G


We Miss You Bud; Come Visit Soon!


WOD 7/17/12

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.


4 rounds for time of:

3 Power Cleans 185/120#
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.



Shoulder Touch – From a handstand you will bring one arm up and touch your shoulder then quickly put it back down and switch and touch the other shoulder with the other arm. To scale you can simply pick one hand off the ground at a time or just practice holding a handstand or kicking into a handstand.


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Showing 9 comments
  • John G

    Miss you guys too!! Won’t be long. I promise.

  • Scott

    205 lbs. on DL. 10:20 on WOD (135 lbs; barely was able to lift one hand, but did 14 each time; and 20 lb wall ball). 65 lbs. on 400 m suitcase carry. Fun morning with the rooster crew.

  • Jeremy Johnstone

    Skill: 225,255,275,295

    Wod: 11:19 Rx

  • Austin J

    Skill: 225, 255, 275, 285

    WOD: 11:30 110, HS, 14# WB

  • Neal

    14:30ish RX. The shoulder touches were extremely difficult

  • Greg

    225×3 on the deadlift. 13:20ish (145# handstand hold and 20# med ball)

  • Stephanie Chambers

    185 x 4 on Deadlifts
    11:11 on wod (113#, handstand hold, 10#)

  • hardyf

    I don’t know if I was just fatigued or what, but this WOD completely owned me at every level!

  • Rebecca Reddoch

    I loved the shoulder touches!!:)
    10:10 on the wod (83#, rx, 10#)

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