WOD 2-23-21

10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep.  Use strict form.  Do not sacrifice form for reps !   “A thorough knowledge of the Bible is worth more than a college education” – President Theodore Roosevelt     Rift Valley Academy – Kenya (note: cornerstone inscription)

WOD 2-20-21

Dirty Dozen 12 reps of 12 Exercises.  Starting the clock and running through each.  Added body armor (BA) where applicable. KB Thrusters (24kg each arm) Medicine Ball Push ups Pull ups (BA) Hanging Leg Raise (legs straight, shins touch bar) Ring Dips (BA) Wall Ball Lunges (BA) Muscle Ups Knees to Elbows Dead lift (with big…

2-19-21

Perform for Time: Deadlift 5-5-5-5-5 reps As Many Reps As Possible for 5 Minutes Double kettlebell Press, Push Press, or Jerk Procedure: Clean 2 – 24 kg KBs to the rack position, then have someone start the timer.  Do as many overhead lifts as possible without setting down either KB.  Every time your arms lock…