Maximum results. Minimal time. Minimal equipment.
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 On October 21, 1864, President Abraham Lincoln issued the second annual Day of Thanksgiving on the last Thursday,…
DetailsRonald Wilson Reagan, the 40th President of the United States of America, said: “The time has come to turn to God and reassert our trust in Him for the healing of America… our country is in need of and ready for a spiritual renewal…” Deuteronomy 30:1-20 “So it shall be when all of these things…
Details5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 2 seconds on top) 5 Weighted pull-ups w/24 kg KB
DetailsWarm-up 5 minutes of SHOT Drills WOD 10,9,8,7,6,5,4,3, 2,1 Thrusters (2 – 24kg KBs) Muscle-ups George Washington issued from New York a National Day of Thanksgiving Proclamation on October 3, 1789: Whereas it is the duty of all nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for his benefits,…
Details1 Round of the following exercises. Male 24 kg, Female 16 kg 25 Russian Swings 25 Two arm Swing Releases 25 1-arm Swings R/L 25 Turkish Get-ups R/L = 1 (alternate sides after every rep) 25 Clean and Jerk R/L 25 Snatches, R/L ‘God’s Instrument’: The Story of Squanto I first heard this story several…
Details5 Rounds for Time: 5 Power Cleans 185 20 Double Unders On November 29, 1623, three years after the Pilgrims’ arrived and two years after the first Thanksgiving, Governor William Bradford made an official proclamation for a day of Thanksgiving: To all ye Pilgrims: In as much as the great Father has given us…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups In March of 1621, as recorded in Governor Bradford’s Of Plymouth Plantation, Squanto joined the Pilgrims: “About the 16th of March (1621), a certain Indian came boldly amongst them and spoke to them in broken English…. His name was Samoset.…
DetailsAMRAP in 15 minutes 3 Turkish Get-ups L/R 12 Ring Dips 100 yrd Sprint (50 out and 50 back) “The Bible is the Chief of moral cause of all that is good, and the best corrector of all that is evil, in human society; the best book for regulating the temporal concerns of men, and…
DetailsPsalms 109 O God of my praise, Do not be silent!1 For they have opened the wicked and deceitful mouth against me; They have spoken against me with a lying tongue.2 They have also surrounded me with words of hatred, And fought against me without cause.3 In return for my love they act as my…
DetailsAMRAP in 20 Minutes 3 Muscle-ups 5 American Swings (24 kg KB) 7 Box Jumps In Advice to the Young, published in 1832, Noah Webster wrote: “The ‘Advice to the Young’… will be useful in enlightening the minds of youth in religious and moral principles, and serve… to restrain some of the common vices of our…
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