WOD 6-9-18

3 Rounds for time: 7 Clean and Jerk 60 kg Barbell 14 Burpeess 21 KB Swing (American) 16 kg Olympic Training Center, Finland On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of…

WOD 6-8-18

Warm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…

WOD 6-5-18

7 Rounds for Time: 10 KB Swings (32 kg) 7 Clapping pushups John Quincy Adams (1767-1848), was the 6th President of the US, son of John Adams, the 2nd President.  He revealed his convictions and philosophy in the following quotations: “The first and almost the only Book deserving of universal attention is the Bible.” “I…

WOD 6-4-18

5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 2 seconds on top) 5 Weighted pull-ups w/24 kg KB “… although they knew God, they did not glorify Him as God, nor were thankful, but became futile in their thoughts, and their foolish hearts were darkened.…

WOD 6-1-18

Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 4 rounds of 4 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Igor Morozov, 90kg+ World Champion under Sergey Rudnev Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico.  On February 10, 1519, before embarking…