WOD 1-22-16

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 1-20-16

10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps               January: A Proverb a Day – Keeps Stupidity at Bay! Pro 20:1 Wine is a mocker, strong drink a brawler, And whoever is intoxicated by it is not wise. Pro 20:2 The terror of a king is like the growling of a…

WOD 1-19-16

Warm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg)           January: A Proverb a Day – Keeps Stupidity at Bay! Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse…

WOD 1-16-16

Linda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans           January: A Proverb a Day – Keeps Stupidity at Bay! Proverbs 16:1  The plans of the heart belong to man, But…

WOD 1-15-16

Warm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21  American Swing (24 kg) 12 Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! Proverbs 15:1 A gentle answer turns away wrath, But a…

WOD 1-14-16

Warm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders January: A Proverb a Day – Keeps Stupidity at Bay! Pro 14:1  The wise woman builds her house, But the foolish tears it down with her own hands. Pro 14:2  He who walks in his uprightness fears the…

WOD 1-13-16

Warm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) January: A Proverb a Day – Keeps Stupidity at Bay! Pro 13:1  A wise son {accepts his} father’s discipline, But a scoffer does not listen to rebuke. Pro 13:2  From the fruit…