WOD 12-4-19

Load:  2 – 32 kg KBs Double KB Military Press 1-1-1-1-1 Double KB Push Press 3-3-3-3-3 Double KB Jerk 5-5-5-5-5 President Ronald Reagan in his 1988 National Day of Prayer Proclamation, expressed: Let us, young and old, join together as did the First Continental Congress, in the first step – humble, heartfelt prayer.  Let us do…

WOD 12-3-19

KB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean IKSFA seminar, November 21, 2011 On August 23, 1984, following the enactment of the “Equal Access Bill of 1984,” President Ronald Reaganspoke at the Ecumenical Prayer Breakfast at Reunion Arena in Dallas, Texas:…

WOD 12-2-19

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 11-30-19

Warm-up 50 KB snatches R/L (12 kg) 3 Rounds for time: 20 KB snatches R/L (16 kg) 3 Skin-the-Cat/L-sit pull-ups 10 1 arm Swings R/L (32kg) 10 See-Saw Double KB Military Presses (24 kg) On January 1, 1795, President George Washington issued another National Thanksgiving Proclamation: It is an especial manner our duty as a people,…

WOD 11-29-19

Warm-up 5 minutes of SHOT Drills 10,9,8,7,6,5,4,3, 2,1 Thrusters (2 – 24kg KBs) Muscle-ups George Washington issued from New York a National Day of Thanksgiving Proclamation on October 3, 1789: Whereas it is the duty of all nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for his benefits, and…