WOD 2-6-18

Karen For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with 1 pood KB)   John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace.  He was so depraved in his former profession that even his crew became disgusted.  Once in a drunken…

WOD 2-3-18

Dirty Dozen 12 reps of 12 Exercises.  Starting the clock and running through each.  Added body armor (BA) where applicable. KB Thrusters (24kg each arm) Medicine Ball Push ups Pull ups (BA) Hanging Leg Raise (legs straight, shins touch bar) Ring Dips (BA) Wall Ball Lunges (BA) Muscle Ups Knees to Elbows Dead lift (with big…

WOD 2-2-18

Perform for Time: Deadlift 5-5-5-5-5 reps As Many Reps As Possible for 5 Minutes Double kettlebell Press, Push Press, or Jerk Procedure: Clean 2 – 24 kg KBs to the rack position, then have someone start the timer.  Do as many overhead lifts as possible without setting down either KB.  Every time your arms lock…