WOD 3-31-18

Warm up 5 Minutes SHOT Drills (12 pound shot) Work Out For Time: 40, 30, 20, 10 KB Swings (24 kg, variation of choice) Ring Push Ups Sit Ups   Congress of Massachusetts, Provincial 1774, resolved: “Resistance to tyranny becomes the Christian and social duty of each individual… Continue steadfast, and with a proper sense…

WOD 3-28-18

Helen 3 rounds for time: 400m Run, 21 reps 1.5 pood. KB Swings, 12 reps Pull-ups   Francis Scott Key (1779-1843), an American lawyer and poet from Washington D.C., penned The Star Spangled Banner, also declared: “The patriot who feels himself in the service of God, who acknowledges Him in all his ways, has the…

WOD 3-27-18

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 3-22-18

KB Fran 21-15-9 For Time: Thrusters (2 -16 or 24 kg Kettlebells) Pull-ups Louis Pasteur (1822-1895), was the French scientist who developed the process of “pasteurization” for milk, the vaccines for anthrax and chicken cholera in 1881, and the rabies vaccine in 1885.  As a physicist and chemist, he revolutionized the medical field by establishing…