Tactical Athlete

Warm-up

50 KB Snatches R/L (16 kg)

10 Knees to Elbows

3,3,3,3,3,3  85% of 1 Rep Max

Back Squat

Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)

Deadlift

Weighted Pull-up

King CrossFit - Renton, WA

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

In 1911, at a Denver Rally, Woodrow Wilson remarked:

“Here is a nation God has builded by our hands.  What shall we do with it?

A nation which does not remember what it was yesterday, does not know what it is today, or what it is trying to do.  We are trying to do a futile thing if we do not know were we cam from or what we have been about….

The Bible…is the one supreme source of revelation of the meaning of life, the nature of God and spiritual nature and needs of men.  It is the only guide of life which really leads the spirit in the way of peace and salvation.

America was born a Christian nation.  America was born to exemplify that devotion to the elements of righteousness which are derived from the revelations of Holy Scripture.”

10,9,8,7,6,5,4,3,2,1

KB Swing (32kg)

Box Jumps

Direct Action Medical Network

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

“A man had deprived himself of the best there is in the world who has deprived himself of this, a knowledge of the Bible.  When you have read the Bible,, you will know it is the Word of God, because you will have found it the key to your own heart, your own happiness and your own duty.

I am sorry for the men who do don’t read the Bible every day.  I wonder why they deprive themselves of the strength and of the pleasure.”

10 Reps Towards KB Perfection

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L

Latin: To Liberate the Oppressed

“May he vindicate the afflicted of the people, Save the children of the needy And crush the oppressor.” – Psalm 72:4

“To vindicate the orphan and the oppressed, So that man who is of the earth will no longer cause terror.” - Psalm 10:18

“THE SPIRIT OF THE LORD IS UPON ME, BECAUSE HE ANOINTED ME TO PREACH THE GOSPEL TO THE POOR. HE HAS SENT ME TO PROCLAIM RELEASE TO THE CAPTIVES, AND RECOVERY OF SIGHT TO THE BLIND, TO SET FREE THOSE WHO ARE OPPRESSED,” – Luke 4:18

“The LORD also will be a stronghold for the oppressed, A stronghold in times of trouble;” – Psalm 9:9

‘Thus says the LORD, “Do justice and righteousness, and deliver the one who has been robbed from the power of his oppressor.” – Jeremiah 22:3

For Time:

15 Power Clean & Jerk (155#)

5 Handstand Push-ups

10 Power C & J (155#)

10 Handstand Push-ups

5 Power C & J (155#)

15 Handstand Push ups

Psalm 15

“O LORD, who may abide in Your tent? Who may dwell on Your holy hill?

He who walks with integrity, and worksrighteousness, And speaks truth in his heart.

He does not slander with his tongue, Nor does evilto his neighbor, Nor takes up a reproach against his friend;

In whose eyes a reprobate is despised, But who honors those who fear the LORD; He swears to his own hurt and does not change;

He does not put out his money at interest, Nordoes he take a bribe against the innocent. He who does these things will never be shaken.”

Warm-up

100 One-Arm Swings (alternate L/R as needed) 16 kg

5 Rounds for Time:

5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg

5 Muscle ups

William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice on the Pennsylvania Supreme Court, 1857-68.  Justice William Strong Stated:

“You ask me what I think of Christ? He is the Chiefest among ten thousand, and altogether lovely-my Lord, my Savior, my God.

What do I think of the Bible? It is the infallible Word of God, a light erected all along the shores of time to warn against the rocks and  breakers, and to show the only way to the harbor of eternal rest.”