WOD 7-3-21

Tabada Couplet  20 sec. work/10 sec. rest for 8 minutes Snatches R/L (1.5 pood) Pull-ups   Sir Winston Churchill (1874-1965), was the British statesman who lead Great Britain through World War II.  On October 29, 1941, in an address at Harrow School, Churchill admonished: “Never give in, never give in, never, never, never, never –…

WOD 7-2-21

For Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!).  Feet must go back to the starting position before performing the dead clean and press.  Keep strict Form!  Never pull with a round back or if the KB…

WOD 7-1-21

5 sets of 3-5 reps Deadlift (85-90% 1 rep max) Pull-ups (85-90% 1 rep max) Handstand Push-up (scale accordingly) Finish with 1 set of: 100 Half-Rotation Switches Timothy Dwight (1752-1817), president of Yale, was an influential author and educator.  He was grandson of Jonathan Edwards, the famous New England minister and president of Princeton.  It…

WOD 6-30-21

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 6-26-21

H2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds Have Fun! Congress of the Confederation 1783, ratified a peace teaty with Great Britain at the close of the Revolutionary War.  The treaty began: “In the…

WOD 6-24-21

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 6-23-21

AMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Continental Congress July 9, 1776, authorized the Continental Army to provide chaplains for their troops.  On that same day, General George Washington, the Commander-in-Chief of the Continental Army, issued the order to appoint chaplains to…

WOD 6-22-21

KB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-ups Continental Congress, July 3, 1776 the after Congress approved the wording of the Declaration of Independence, John Adams wrote to his wife, Abigail, reflecting on what he had shared in Congress and with prophetic insight, declaring the importance of that day: “I am apt to…