WOD 3-28-17

Warm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5  50 yard Sprints Tactical Athlete Cert March 2010, NNSA Sir William Thompson, Lord Kelvin (1827-1907), the famous scientist who developed degrees…

WOD 3-27-17

ABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU.  Be smooth, strive for perfect form during each rep. Finish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…

WOD 3-22-17

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…

WOD 3-21-17

21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Martin Niemoeller (1892-1984), a German citizen during the Nazi Regime, stated: “In Germany they came first for the Communists, and I didn’t speak up because I wasn’t a Communist.  Then  they came for the Jews, and I didn’t speak…

WOD 3-20-17

6 Rounds for Time: 5 Turkish Get-ups R/L (24kg) 5 Muscle Ups In his Book, The Great Evangelical Disaster, Francis Shaeffer warned: “…Something has happened in the last sixty years (1920-1980’s).  The freedom that once was founded on a Biblical consensus and a Christian ethos has now become autonomous freedom, cut loose from all constraints.  Here we…