WOD 4-2-18

15-12-9 for Time: Double KB High-Pull (24 kg) Ring Dips Pull-ups Samuel Rutherford (1600-1661), was an English leader, who, in 1644, wrote the tremendously influential book Lex, Rex or The Law and the Prince.  This book challenged the “divine right of kings.” which said the king was God’s appointed regent.  Rutherford stated instead that all men,…

WOD 4-1-19

5 Rounds 250 Jump ropes 25 Ring Push-ups 20 KB Swings (24 kg) ACM – a.k.c. The Common Man Carlos Pena Romulo (1899-1985), a famous Philippine general, diplomat and journalist, was renowned for his heroic activities during WWII.  He was an aide-de-camp to US General Douglas MacArthur on Corregidor Island and in Australia.  He won…

WOD 3-28-19

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 3-27-19

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…