Maximum results. Minimal time. Minimal equipment.
Happy Independence Day! Hero WOD – Joshie 21 KB Snatches R 24 kg 21 L-Sit Pull-ups 21 KB Snatches L 24 kg 21 L-Sit Pull-ups Run 800 meters “The Declaration of Independence, America’s founding document, was based on God’s laws. The Declaration of Independence is the “why” of American government,, while the Constitution is the…
DetailsKB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Turkish Get-up with Amy Campbell – Tactical Athlete Certification “Yet those who wait for the LORD Will gain newstrength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” – Isaiah 40:31
DetailsKB Fran 21, 15, 9 KB thruster (2 – 24 kg men, 2 – 12 kg women) Pull-ups “I will lift my eyes unto the hills, from whence cometh my help. My help cometh from the Lord, which made heaven and earth.” – Psalm 121:1-2
DetailsFor Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!). Feet must go back to the starting position before performing the dead clean and press. Keep strict Form! Never pull with a round back or if the KB…
Details10 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…
Details3 Rounds For Time: 10 Turkish Get-ups (each side) 24 kg KB 10 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Switch sides after each rep. Quality reps are essential – smooth is fast. Do not sacrifice form for time! 2012 Latin American…
DetailsLeaving God for the government god Date: 10/19/2009 10:16:52 AM by David P. Smith Here in America, where church attendance is declining and “fruit inspection” tells us that the lifestyles of many who claim Christ is lacking in evidence of a Christian way of living, many have decided that giving up their liberty for the…
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Clean & Jerk (or push press) (12-16 kg) Constitutional Convention September 17, 1787, called…
DetailsH2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds Have Fun! Congress of the Confederation 1783, ratified a peace teaty with Great Britain at the close of the Revolutionary War. The treaty began: “In the…
DetailsWarm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…
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