WOD 12-4-21

5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups President Ronald Reagan wrote: “The family has always been the cornerstone of American society. Our families nurture, preserve, and pass on to each succeeding generation the values we share and cherish, values that are the foundation for…

WOD 12-3-21

Load: 2 – 32 kg KBs Double KB Military Press 1-1-1-1-1 Double KB Push Press 3-3-3-3-3 Double KB Jerk 5-5-5-5-5 President Ronald Reagan in his 1988 National Day of Prayer Proclamation, expressed: Let us, young and old, join together as did the First Continental Congress, in the first step – humble, heartfelt prayer. Let us…

WOD 12-1-21

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 11-27-21

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

WOD 11-26-21

Tabada Couplet 20 sec. work/10 sec. rest for 8 minutes Snatches R/L (1.5 pood) Pull-ups 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, Chruchill admonished: “Never give in, never give in, never, never, never, never – in…