WOD 4-12-16

10 Minutes: 5 Minutes KB Snatch Right (16 kg) 5 Minutes KB Snatch Left (16 kg) Note: Try to maintain 16-20 reps per minute.  Watch the clock, pace yourself, be efficient and “rest” on top. Take a 3-5 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…

WOD 4-11-16

5 Rounds 1 Double KB Military Press (32 kg) 3 Double KB Push Press (32 kg) 5 Double KB Jerk 5-5-5-5-5 (32 kg) Note: Scale where appropriate. Psalm 1:1-6 How blessed is the man who does not walk in the counsel of the wicked, Nor stand in the path of sinners, Nor sit in the…

Day of Rest 4-10-16

Christ in His Resurrection — Part 2 The Resurrection Body The facts concerning the resurrection body of Christ have been obscured by the modern rejection of the details of Christ’s resurrection as recorded in the Scripture. Liberals and neo-orthodox scholars have summarily rejected the facts of the Scriptural records, often with hardly any supporting argument.…

WOD 4-9-16

5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts.  Scale up or down as necessary. Finish with 3 Rounds of: 3  Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…

WOD 4-8-16

3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Psalm 144:1-15 Blessed be the LORD, my rock, Who trains my hands for war, And my fingers for battle; My lovingkindness and my fortress, My stronghold and my deliverer, My shield and He in whom I take refuge, Who subdues my people under…

WOD 4-7-16

Warm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5  50 yard Sprints Revelation 19:11-16 And I saw heaven opened, and behold, a white horse, and He who sat on it…

WOD 4-6-16

5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 3 seconds on top) 5 Weighted pull-ups w/24 kg KB 5 Box Jumps 24″ Isaiah 40:8 The grass withers, the flower fades, But the word of our God stands forever.

WOD 4-5-16

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…

WOD 4-4-16

Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Jerk (or push press) (12-16 kg) George Santayana (1863-1952), was an American philosopher,…