WOD 4-5-18

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 4-3-18

15-12-9 for Time: Double KB High-Pull (24 kg) Ring Dips Pull-ups Samuel Rutherford (1600-1661), was an English leader, who, in 1644, wrote the tremendously influential book Lex, Rex or The Law and the Prince.  This book challenged the “divine right of kings.” which said the king was God’s appointed regent.  Rutherford stated instead that all…

WOD 4-2-18

5 Rounds 250 Jump ropes 25 Ring Push-ups 20 KB Swings (24 kg) ACM – a.k.c. The Common Man Carlos Pena Romulo (1899-1985), a famous Philippine general, diplomat and journalist, was renowned for his heroic activities during WWII.  He was an aide-de-camp to US General Douglas MacArthur on Corregidor Island and in Australia.  He won…

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…