WOD 6-3-17

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 6-2-17

For Time: 30 TGUs R/L (24 kg) 30 Muscle ups Note: Keep good form, feel free to scale, if necessary. Jeff & Fireman Tom, awards ceremony – St. Petersburg, Russia Abigal Adams (1744-1818), wife of john Adams, 2nd President of the USA, and mother of the 6th President, John Quincy Adams.  On November 15, 1775…

WOD 5-31-17

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) My Coaches… IKSFA. Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico.  On February 10, 1519, before embarking for Mexico, Cortez addressed his…

WOD 5-30-17

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

WOD 5-27-17

KB Fran 21, 15, 9 Thrusters 2 – 24 kg KBs Pull-ups LAPD honors 17 officers with Medal of Valor LAPD Honors 17 Officers with Medal of Honor Francis Marion Cockrell (1834-1915), a US Senator from Missouri for five consecutive terms from 1875 to 1910, declared in 1875: “Christianity is a reality, not an appearance.…

WOD 5-26-17

AMRAP – 20 minutes (wear full gear or 30# vest) 3 Pull-ups 6 Burpees 9 Squats Run 50 Meters TGU with Nazo – St. Petersburg, Russia Schuyler Colfax (1823-1885), the Vice-President under Ulysses S. Grant, also served seven terms as a US congressman and was Speaker of the House from 1863-1869; he founded Daughters of…