WOD 5-3-19

Warm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs.  It’s a timed event but not a race.  Quality reps are essential – smooth is fast.  Do not sacrifice form for time! William Henry Seward (1801-1872)…

WOD 5-1-19

Karen For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with KB – 16 kg) John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace.  He was so depraved in his former profession that even his crew became disgusted.  Once in a drunken…

WOD 4-25-19

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…